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Polenta with White Bean Stew

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2
Course: Main Course
Calories: 440
Ingredients Method Notes

Ingredients
  

Polenta
  • 200 g of polenta instant
  • 1 tsp olive oil
  • pinch of salt
Stew
  • 250 g canned white beans drained and washed
  • 1 large onion diced
  • 2 cloves garlic ground – optional
  • 100 g fresh spinach
  • 150 g champignons chopped in quarters and sautéed
  • 1 can tomato puree
  • 1 tsp oregano
  • 1 tsp basil
  • 2 tbsp olive oil
  • salt and pepper to taste

Method
 

  1. Cook the polenta according to the instructions on the packaging. At the end, drizzle some olive oil and salt to taste.
  2. Wash the champignons and cut them in halves.
  3. Heat a sauté pan to medium and add oil. Once heated, add the champignons and fry them for about 5 minutes or until they turn golden. Take them out of the pan and set aside.
  4. Add onions into the same pan with an extra drizzle oil and sauté for 6-8 minutes. If using, add garlic and continue cooking, stirring often, for 2-3 minutes.
  5. Add tomatoes, coconut sugar, salt and pepper to the pan. Stir well and bring to a boil.
  6. Add oregano, basil, and beans and let simmer for an additional 15 minutes. in the last 5 minutes, add fresh spinach.
  7. When serving, top with sautéed champignons. Additionally, you can add pine nuts and/or parmigiano for extra flavour.

Notes

Nutrition facts:
Per serving: 740 kcal | Protein 22 g | Carbs 96 g | Fat 29 g | Fibre 18 g
For athletes:
From a performance-nutrition view, this is a high-carb, high-fibre, moderate-fat meal, great for base training or rest days, less ideal right before intensity due to fibre load. For training days or recovery, substitute beans with chicken or halloumi, which reduces fibre and tastes delicious.