Fennel, Borlotti Bean and Polenta Bake

May 10, 2023May 10, 20230 13
Fennel, Borlotti Bean and Polenta Bake Recipe
in Vegetarian

Prep

15 min

Cook

50 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 ounces fennel ( trimmed and sliced )
8 ounces borlotti beans ( cooked )
4 ounces button mushrooms ( wiped and sliced )
1 onion ( peeled and chopped )
2 garlic cloves ( minced )
400 g chopped tomatoes ( tinned )
low-fat cooking spray
1 tablespoon tomato puree
1 tablespoon pesto sauce
2 bay leaves
1/2 teaspoon fennel seed
black pepper
50 ml vegetable stock
6 ounces polenta
1 teaspoon sage ( rounded )
1 teaspoon parsley ( rounded )
1 tablespoon parmesan cheese ( rounded )
900 ml water

Nutrision Information

Servings Per Recipe
4
Calories
300
Sugar
6g
Fat
5g
This Fennel, Borlotti Bean and Polenta Bake is a hearty, vegetarian recipe that is perfect for a cozy weeknight dinner. The combination of the fennel, beans, and mushrooms creates a flavorful and savory base that is thickened and balanced out by the creamy polenta. The polenta also adds a slightly crispy texture to the dish, making every bite a delight. Overall, this meal is the perfect balance of healthy and comforting, making it a favorite among vegetarians and non-vegetarians alike.

Instructions

1.Preheat the oven to 200C / 180C fan / gas mark 6.
2.In a large frying pan, heat the low-fat cooking spray over medium heat.
3.Add onions and garlic and cook for 3-4 minutes or until they start to soften.
4.Add the fennel, borlotti beans, and mushrooms, and cook for another 5-6 minutes.
5.Add the tomato puree, chopped tomatoes, vegetable stock, bay leaves, fennel seeds, and black pepper.
6.Let the mixture cook for about 10 minutes or until it becomes thick.
7.In a separate pan, bring the water to a boil and add the polenta, stirring continuously for 5 minutes until it thickens.
8.Add sage, parsley, and parmesan cheese to the polenta, and mix well.
9.Season with black pepper and mix again.
10.Spray a baking dish with low-fat cooking spray.
11.Place the mushroom, fennel, and bean mixture in the bottom of the dish.
12.Pour the polenta on top and spread evenly.
13.Bake in the oven for 30-35 minutes until golden brown on top.
14.Serve and enjoy!

PROS

This recipe is vegetarian and low in fat.

It is also high in fiber, protein, and nutrients, making it a healthy and satisfying meal.

CONS

Polenta can be an acquired taste, and some people may not enjoy it as much.

The dish takes some time to prepare, making it less suitable for a quick weeknight meal.

HEALTH & BENEFITS

Fennel is an excellent source of fiber and contains vitamins A and C, making it beneficial for digestion and immune system health.
Borlotti beans are high in protein and fiber and help regulate blood sugar levels and boost heart health.
Polenta is gluten-free and whole grain and provides essential nutrients like B vitamins and iron.
Together, these ingredients make for a nutritious and flavorful meal.

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