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Bean and Vegetable Stew with Polenta

  • Prep 1 hr 15 min
  • Total 1 hr 15 min
  • Ingredients 14
  • Servings 4

Ingredients

1
tablespoon olive or vegetable oil
1
medium yellow or green bell pepper, coarsely chopped (1 cup)
1
medium onion, coarsely chopped (1/2 cup)
2
teaspoons finely chopped garlic
2
medium carrots, cut into 1/4-inch slices (1 cup)
2
cans (14.5 oz each) diced tomatoes with basil, garlic and oregano, undrained
1
can (15 to 16 oz) black-eyed peas, drained, rinsed
1
can (19 oz) Progresso™ cannellini beans, drained, rinsed
1
cup water
1
teaspoon Italian seasoning
1/2
teaspoon salt
1/4
teaspoon pepper
1
tube (16 oz) refrigerated polenta
1
cup frozen cut green beans (from 12 oz bag)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
480
Calories from Fat
45
% Daily Value
Total Fat
5g
8%
Saturated Fat
1/2g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
1560mg
65%
Potassium
1010mg
29%
Total Carbohydrate
87g
29%
Dietary Fiber
15g
58%
Sugars
19g
Protein
22g
% Daily Value*:
Vitamin A
120%
120%
Vitamin C
80%
80%
Calcium
20%
20%
Iron
50%
50%
Exchanges:
4 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
6
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Toss together a Caesar salad, pick up some rolls and pick up cannoli from your favorite bakery.

Any type of canned beans, instead of the cannellini beans, will work in this recipe. You may want to experiment with garbanzo beans, butter beans, great northern beans, red beans or kidney beans.

For an extra-special touch, sprinkle each serving with chopped fresh basil and freshly shredded or shaved Parmesan cheese.

Directions

  • 1 In 4 1/2- to 5-quart Dutch oven, heat oil over medium heat. Add bell pepper, onion and garlic; cook 5 to 6 minutes, stirring frequently, until onion is softened.
  • 2 Stir in remaining ingredients except polenta and green beans. Heat to boiling. Reduce heat to medium-low. Cover; cook 35 to 40 minutes, stirring occasionally, until carrots are tender and stew is hot.
  • 3 Meanwhile, cook polenta as directed on package; keep warm.
  • 4 Stir green beans into stew. Cover; cook 5 to 6 minutes, stirring occasionally, until beans are hot. Serve stew over polenta.

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