Mediterranean Polenta
This dish is designed to be both nourishing and satisfying this winter, combining whole-grain carbohydrates, protein and nutrient-dense vegetables.
Ingredients
For the polenta:
- Vegetable or chicken broth (for cooking the polenta)
- 1 c. polenta (cooked according to package instructions)
- 1 Tbsp. extra-virgin olive oil
- Freshly grated Parmesan cheese
- Salt and black pepper, to taste
For the vegetable topping:
- 1Tbsp. extra-virgin olive oil
- 1 small yellow onion, diced
- 1 red bell pepper, chopped
- 1 small zucchini, chopped
- 2 garlic cloves, minced
- 1 tsp. Italian seasoning
- ¼ tsp. crushed red pepper flakes (optional)
- 1 c. cherry tomatoes, halved
- 1 (15 oz.) can cannellini beans, rinsed and drained
- 2 cups baby spinach, packed
- ½ c. shredded mozzarella
- 2 Tbsp. chopped fresh basil or parsley
- Zest of ½ lemon
Directions
- Bring the broth to a gentle boil in a medium saucepan. Slowly stir in the polenta. Reduce the heat and cook according to package directions, stirring frequently, until thick and creamy. Remove from heat and stir in the olive oil, Parmesan and black pepper.
- While the polenta cooks, heat 1 Tbsp. olive oil in a large skillet over medium heat. Add the onion, bell pepper and zucchini. Cook for 6–8 minutes, until the vegetables begin to soften. Stir in the garlic, Italian seasoning, and red pepper flakes, if using. Cook for about 30 seconds until fragrant. Add the cherry tomatoes and cannellini beans, cooking for another 3–4 minutes. Add the spinach and stir until just wilted.
- Spread the creamy polenta onto a platter or individual plates. Spoon the vegetable and bean mixture evenly over the top. Optionally, garnish with shredded mozzarella, extra freshly grated Parmesan, fresh herbs and lemon zest.
- Serve alongside a simple arugula salad dressed with lemon and olive oil.
Servings: 4–6
Note:
- For extra protein: Pair with anti-inflammatory seafood like mackerel or salmon. For a plant-forward meal, keep the beans as your main protein source.
- Whole-grain polenta and beans provide fiber and complex carbohydrates for a satisfying foundation.
- Bell peppers, tomatoes, spinach and zucchini offer phytonutrients with essential vitamins, minerals and carotenoids.
- Extra-virgin olive oil and seafood add heart-healthy monounsaturated fats and anti-inflammatory benefits.
- Garlic, onion and herbs deliver rich flavor alongside beneficial plant compounds.
No single food can prevent winter bugs that go around, but a consistent dietary pattern rich in whole grains, beans, vegetables, fruit, healthy fats and adequate protein provides the foundation for healthy immune function.