dish
Polenta with Black Bean Salad

6
Serves
448
Calories
16
Nutrients
16
Vitamins

Ingredients

1 1/2 cups dried black beans
1 1/2 large yellow onions , peeled and quartered
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
1/2 cup cornmeal
1/2 cup freshly grated Parmesan cheese

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

Nutrition Information

Number of Servings: 6
Calories
448
Protein
21 g
Total Carbohydrate
61 g
Dietary Fiber
12 g
Soluble Fiber
2 g
Insoluble Fiber
9 g
Sugar
19 g
Total Fat
15 g
Saturated Fat
3 g
Monounsaturated Fat
9 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
8 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
18 %
Percent Calories from Carbohydrate
53 %
Percent Calories from Fat
29 %
Vitamin A
1628 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
3 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
3 mcg
Vitamin C
61 mg
Vitamin D
39 IU
Folate
274 mcg
Vitamin E
3 IU
Vitamin K
10 mcg
Pantothenic Acid
1 mg
Calcium
317 mg
Iron
4 mg
Phosphorus
395 mg
Potassium
1193 mg
Sodium
506 mg
Zinc
3 mg