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Mediterranean Diet Recipes: Beans and Greens with Polenta

Beans and Greens over Polenta

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Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Servings 8
Calories 443 kcal

Ingredients
  

  • 1 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 juice
  • salt and pepper, to taste

FOR POLENTA

  • 4 cups water or vegetable broth
  • 1 cup cornmeal
  • 1 clove garlic, minced
  • 1/4 cup soy, almond or regular milk
  • 2 tbsp extra virgin olive oil
  • salt and pepper, to taste

Instructions
 

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