Nutrition Facts for Black beans and polenta

Black Beans and Polenta

Indulge in the comforting flavors of this hearty Black Beans and Polenta recipe—a perfect blend of savory and satisfying. Velvety, buttery polenta serves as the ideal base for a rich and flavorful black bean topping, infused with aromatic spices like cumin, paprika, and chili powder. The dish is made complete with vibrant diced tomatoes, fragrant garlic, and a sprinkle of fresh cilantro or parsley for a burst of freshness. With just 40 minutes from start to finish, this recipe offers a quick yet satisfying dinner option that’s suitable for vegetarians and packed with wholesome ingredients. Serve it with a squeeze of lime for a zesty finish, and watch it become an instant family favorite. Perfect for weeknight dinners or cozy gatherings, this dish is simple yet impressive, full of protein, and wonderfully versatile.

Nutriscore Rating: 74/100
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Prep Time:10 mins
Cook Time:30 mins
Total Time:40 mins
Servings: 4

Ingredients

  • 2 tablespoons olive oil
  • 1 medium, diced yellow onion
  • 3 minced garlic cloves
  • 2 cups cooked black beans
  • 1 14-ounce can canned diced tomatoes
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 0.5 teaspoons black pepper
  • 4 cups water
  • 1 cup cornmeal (for polenta)
  • 2 tablespoons butter
  • 0.5 cup grated parmesan cheese
  • 2 tablespoons, chopped fresh cilantro or parsley
  • 4 for serving lime wedges

Directions

Step 1

Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté until softened, about 5 minutes.

Step 2

Add the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 3

Stir in the black beans, diced tomatoes (including their juice), chili powder, cumin, paprika, salt, and black pepper. Mix well and bring to a simmer. Lower the heat and let it cook gently for 10-15 minutes, stirring occasionally, to allow the flavors to meld.

Step 4

While the black beans are simmering, bring 4 cups of water to a boil in a medium-sized saucepan. Slowly whisk in the cornmeal to avoid lumps and reduce the heat to low.

Step 5

Continue stirring the cornmeal mixture frequently as it cooks, around 20 minutes, until it thickens and becomes smooth. Remove from heat and stir in the butter and grated parmesan cheese. Adjust seasoning with additional salt if needed.

Step 6

To serve, spoon the creamy polenta onto plates or bowls. Top with the spiced black beans.

Step 7

Garnish with chopped cilantro or parsley and serve with lime wedges on the side for a fresh burst of flavor.

Nutrition Facts

Serving size 2011.8 grams (2011.8g)
Amount per serving % Daily Value*
Calories 1615
Total Fat 67.90g 87%
Saturated Fat 20.70g 103%
Polyunsaturated Fat 6.80g
Cholesterol 74mg 25%
Sodium 3121mg 136%
Total Carbohydrate 207.70g 76%
Dietary Fiber 46.40g 166%
Total Sugars 18.60g
Protein 45.00g 90%
Vitamin D 5IU 23%
Calcium 349mg 27%
Iron 15mg 84%
Potassium 2476mg 53%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.7%
Protein: 11.1%
Carbs: 51.2%