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Mediterranean Diet Recipes: Beans and Greens with Polenta
George Zikos

Beans and Greens over Polenta

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 8
Calories: 443

Ingredients
 

  • 1/2 cup extra virgin olive oil
  • 1/2 onion, chopped
  • 1/2 cup chopped parsley
  • 1/2 cup chopped dill
  • 1 bunch swiss chard, washed and chopped
  • 2 cans black eyed peas, drained
  • 1 tbsp tomato paste
  • 1 lemon, juiced
  • salt and pepper, to taste
FOR POLENTA
  • 4 cups water or vegetable broth
  • 1 cup cornmeal
  • 1 clove garlic, minced
  • 1/2 cup soy, almond or regular milk
  • 2 tbsp extra virgin olive oil
  • salt and pepper, to taste

Method
 

  1. For the Beans and Greens
  2. Saute the onion in the olive oil on medium heat in a pot or deep saute pan.
  3. When the onion starts to sweat, about 2 minutes, add the parsley and dill. Saute for 2 minutes.
  4. Add the swiss chard and cook for 2 minutes. just to slightly wilt it.
  5. Add the beans, tomato paste, lemon juice, and seasoning. Simmer for 30 mins.
  6. For the Polenta
  7. Bring the water to a boil in a small pot.
  8. Pour the cornmeal in and lower the heat to medium low.
  9. Cook the polenta for 15 mins stirring frequently to prevent sticking and burning the bottom of the pan.
  10. At this point the polenta should be thick. Before removing from the heat, add milk, garlic, olive oil, salt and pepper, and stir well.
  11. Top the polenta with a spoonful of beans and greens and enjoy!

Nutrition

Calories: 443kcalCarbohydrates: 32gProtein: 8gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 23gSodium: 578mgPotassium: 469mgFiber: 7gSugar: 5gVitamin A: 3156IUVitamin C: 22mgCalcium: 60mgIron: 4mg