Recipe Summary

Prep time: 45 mins
Cook time: 1 hour
Yield: 6 servings

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Rated by 4 visitors

This recipe is...

rich in veggies
rich in veggies
rich in dairy
rich in dairy
lower in fat
lower in fat

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Polenta with Black Bean Salad
This recipe serves:   

For the black bean salad:
1 1/2 cups dried black beans
1 1/2 large yellow onions, peeled and quartered
2 bay leaves
3 cloves garlic, peeled and halved
1 1/2 teaspoons freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander seeds
pinch of cayenne pepper
1 1/2 medium red onions, diced
1 1/2 large green bell peppers, diced
1 1/2 large red bell peppers, diced
1 1/2 cups corn kernels
4 1/2 tablespoons olive oil
3 tablespoons red wine vinegar
1 1/2 tablespoons lime juice
1/2 teaspoon salt
2 1/4 cups skim milk
1 bay leaf
1/2 cup cornmeal
1/2 cup freshly grated Parmesan cheese
salt to taste

Cooking Instructions
For the black bean salad:

1. Place the beans in a colander and rinse with cold water. Pick over the beans to remove any stones. Place the beans in a clean pot, cover with fresh cold water and soak for at least 4 hours or overnight. Drain.

2. In a large pot, combine the beans, onion quarters, bay leaves, 1 1/2 teaspoons freshly ground black pepper, cumin, coriander and cayenne pepper with 3 quarts of water and bring to a boil.

3. Reduce heat and simmer until the beans are tender, about 1 hour.

4. Drain the liquid from the beans and remove the onions, garlic and bay leaves.

5. Combine the black beans, red onions, green and red peppers and corn in a large bowl. In a separate bowl mix the lime juice, vinegar, olive oil and salt. Pour over the beans and vegetables and toss to combine.

For the polenta:

1. Heat the olive oil in a pot over low heat. Add the garlic and cook for 1 minute, keeping the heat low so the garlic doesn't burn.

2. Add the milk, bay leaf and cayenne pepper. Increase the heat and bring the milk to a boil.

3. Pour the cornmeal into the hot milk slowly, whisking constantly. After all the cornmeal has been added, cook 3 to 4 minutes more, stirring constantly.

4. Remove the pot from the heat and slowly stir in the grated cheese. Season with salt and pepper to taste.

5. Place the polenta in warm bowls and top with the black bean salad.

Serving Size: 3/4 cup of salad with 1/2 cup of polenta

Nutritional Information
Number of Servings: 6
Per Serving
Calories 448 Carbohydrate 61 g
Fat 15 g Fiber 12 g
Protein 21 g Saturated Fat 3 g
Sodium 506 mg    


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