Polenta Fingers With Beans and Tomatoes

May 10, 2023May 10, 20230 10
Polenta Fingers With Beans and Tomatoes recipe for a hearty and flavorful meal
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

7 1/2 cups milk , and water , mixed
2 teaspoons salt
1 1/2 cups polenta
2 tablespoons butter , plus extra for spreading
2 ounces parmesan cheese , freshly grated
ground black pepper
1 onion , chopped
2 garlic cloves , crushed
2 tablespoons olive oil
grated nutmeg , to taste
1 can chopped tomatoes
salt & fresh ground pepper
1 pinch dried sage
8 ounces frozen broad beans

Nutrision Information

Servings Per Recipe
4
Calories
612
Sugar
11g
Fat
25g
Polenta is a traditional Italian dish that has been enjoyed for centuries. Made from cornmeal, it is typically boiled or fried and served as a side dish or as a base for stews and sauces. In this recipe, the polenta is baked into fingers, which are then served with a rich tomato sauce and nutmeg-flavored broad beans. It is a hearty and flavorful meal that is perfect for a cozy winter dinner or Sunday brunch.

Instructions

1.Bring milk and water to a boil in a heavy-based saucepan. Add salt and slowly pour in the polenta, stirring all the time.
2.Cook according to the instructions on the pack until the mixture is thick and comes away from the sides of the pan.
3.Add the butter, Parmesan cheese, and black pepper, stirring well. Pour the mixture into a greased baking dish and leave to cool.
4.Meanwhile, heat the olive oil in a heavy-based frying pan. Add the onion and cook for 5 minutes over medium heat. Add the garlic and cook for a further 2 minutes. Add the tomatoes, sage, and some salt and pepper and cook for 10 minutes, stirring occasionally.
5.Preheat the oven to 400°F. Spread the polenta with a little butter and cut it into fingers. Place on a baking sheet and bake for 15–20 minutes, until golden.
6.Cook the broad beans according to the instructions on the package. Drain and sprinkle with nutmeg.
7.Serve the polenta fingers with the tomato sauce and the broad beans on the side.

PROS

Polenta is naturally gluten-free and low-fat, making it a healthy alternative to other grains.

The dish is also rich in fiber, vitamin C, and iron due to the use of tomatoes and broad beans.

CONS

Polenta and Parmesan cheese can be high in calories and fat, so it is recommended to use them in moderation.

Also, not everyone enjoys the texture of polenta, which may be too grainy or gritty for some palates.

HEALTH & BENEFITS

Polenta is high in complex carbohydrates and fiber, which can help regulate blood sugar levels and keep you fuller for longer.
Meanwhile, tomatoes are a rich source of lycopene, a powerful antioxidant that can help protect against cancer and heart disease. Broad beans are also an excellent source of plant-based protein, fiber, and iron.

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