Creamy Tuscan White Bean Polenta Bowls

Golden polenta under rosemary beans, greens, mushrooms, and tomatoes

Yield: 4 bowls | Time: 30 minutes active • 45 minutes total | Estimated energy: About 390 calories per bowl

INGREDIENTS

• 1 cup dry polenta or coarse cornmeal

• 4 cups water or low sodium vegetable broth

• 1 tablespoon extra virgin olive oil, plus 1 tablespoon for the vegetables

• 2 tablespoons nutritional yeast, optional

• 8 ounces cremini mushrooms, sliced

• 2 cups cherry tomatoes

• 3 garlic cloves, sliced

• 1 teaspoon chopped rosemary

• 1 can no salt added cannellini beans, rinsed

• 4 cups chopped kale

• 1 tablespoon balsamic vinegar

• Sea salt and black pepper to taste

METHOD

1. Bring the water or broth to a simmer. Slowly whisk in the polenta. Cook according to package directions, stirring often, until creamy. Stir in 1 tablespoon olive oil and nutritional yeast if using.

2. Meanwhile, warm the remaining oil in a wide skillet. Cook mushrooms 6 to 8 minutes, until browned.

3. Add tomatoes, garlic, and rosemary. Cook 5 minutes, until the tomatoes begin to collapse.

4. Fold in beans and kale. Cover for 3 minutes, then uncover and cook until the greens have softened. Add balsamic vinegar, salt, and pepper to taste.

5. Divide polenta among bowls and spoon the bean mixture over the top.

FEATURED INGREDIENT BENEFITS

White beans contribute fiber and plant protein. Kale provides vitamin K and carotenoids, while mushrooms add savory depth that helps a lower-sodium meal feel complete.

COACH WINONA’S KITCHEN NOTE

Brown the mushrooms before adding tomatoes. Giving each ingredient its own moment in the pan keeps the finished bowl from tasting flat.

WISE CHOICES FOR YOUR BODY

A nourishing recipe may still need adjustment for your health plan. Consider allergies, gluten tolerance, blood-sugar needs, kidney concerns, sodium goals, digestive comfort, medications, and the guidance of your qualified healthcare professional or registered dietitian. Ingredient substitutions can change both nutrition and estimated calories.

FROM THE PLANT STRONG TABLE

This recipe appears in The Plant Strong Table, Volume 2, from IndigoKoi Wellness, LLC. Continue the table with “Mediterranean Baked Lentil Moussaka.”

BLOG KEYWORDS AND TAGS

white bean polenta bowl, plant based Tuscan dinner, creamy vegan polenta recipe

Estimated calories are based on standard ingredient averages and the stated yield. This recipe offers general culinary education and is not individualized medical or nutrition care.