Soft polenta with braised capsicums and borlotti beans

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Creamy polenta contains both protein and fibre to keep you feeling full, and when served with our capsicum and bean topping, it's the perfect low-calorie vegetarian meal!

Serves: 4

Time to make: 30 mins

Ingredients

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1 tablespoon olive oil
1 large red onion, diced
2 celery stalks, diced
3 cloves garlic, thinly sliced
2 large red capsicums, cut into 1.5cm pieces
2 courgettezucchiniXszucchini, summer squashX, cut into 1.5cm pieces
400g can borlotti beans, rinsed, drained
400g can cherry tomatoes
cracked black pepper
2 tablespoons chopped fresh flat-leaf parsley, plus extra to garnish
2 cups reduced-fat milk
1 cup instant polenta

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Instructions

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In a large heavy-based saucepan, heat olive oil over medium. Add onion, celery and garlic and cook, stirring, for about 5 minutes, or until softened. Add capsicum and courgettes and cook, stirring occasionally, for 5 minutes, or until almost tender.
Add borlotti beans and cherry tomatoes. Simmer for 10 minutes, or until thick. Season with cracked black pepper and stir through parsley.
Meanwhile, in a large saucepan, bring milk and 3 cups cold water to the boil over a medium-high heat. Reduce heat to low and gradually stir in polenta. Cook, stirring, for 6–8 minutes, or until the polenta is creamy. Season with cracked black pepper.
Serve the polenta topped with braised vegetables and scatter with extra parsley leaves.

Nutrition Info (per serve)

Calories 323cal

Kilojoules 1350kJ

Protein 16g

Total fat 5g

–Saturated fat 1g

Carbohydrates 45g

–Sugars 19g

Dietary fibre 11g

Sodium 90mg

Calcium 240mg

Iron 3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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