I guess with the cooler temperatures we have all been looking for some heartier meals lately. My son in law Cliff especially has been requesting some real ‘stick to your ribs’ kind of dinners. Given Cliff’s limited vegetable tolerance it has been a challenge to come up with recipes that fulfill the hearty factor and taste good too. This is one that got his approval.

If you have someone in your life that is a little hard to please or skeptical of a meatless meal being filling and tasting good, then give this tasty casserole a try.

Kristy

Ingredients:

For Bean Casserole

  • 2 tbsp olive oil plus extra to grease the casserole dish
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1/2 cup sun dried tomatoes, soaked in warm water until soft, diced
  • 2 bell peppers, roasted, peeled, seeded and diced (I used 1 red and 1 yellow for eye appeal)
  • 2 cups organic frozen shelled edamame or 2 cups cooked beans like anasazi, pinto or kidney, etc.
  • 2 cups low sodium vegetable broth, divided
  • 1/2 cup Sweet Heat Chili Sauce
  • sea salt to taste
  • 1 tbsp organic corn starch

For Polenta Topping

  • 1 cup organic polenta (corn grits), some brands call it quick cooking. It should be the kind that cooks in about 5 minutes.
  • 1/2 tsp sea salt
  • 3 cups water or follow directions for your polenta
  • 1/2 cup frozen corn
  • 2 tsp olive oil

Preparation:

  1. Preheat oven to 350 degrees. Spray a 2 quart casserole dish with oil.
  2. Heat 2 tbsp oil in a large skillet over medium heat. Add the onion and garlic. Saute for 4-5 minutes or until the onions are soft.
  3. Add the tomatoes, peppers and edamame. Saute another 3-4 minutes.
  4. Reserve 1/4 cup of the vegetable broth.  Pour the remaining 1 3/4 cup into the skillet along with the chili sauce. Bring to a simmer and reduce heat to low.
  5. Mix the cornstarch with the reserved broth. Pour into the skillet and stir to combine.  Once the mixture has thickened slightly turn off the heat and set aside.
  6. To prepare the polenta bring the water and salt to a boil. Add the polenta and reduce heat to low.
  7. Cook 5 minutes stirring occasionally or follow the instruction on your package of polenta.
  8. Remove from the heat, stir in the corn and 2 tsp olive oil.
  9. Pour the bean mixture into the prepared casserole dish and top with the polenta mixture. I find it easiest to spoon small amounts of polenta all over the casserole and then smooth out with the back of the spoon (dip the spoon in water occasionally to keep the polenta from sticking).
  10. Bake uncovered about 30 minutes or until the casserole is bubbling and the polenta is slightly browned.

Nutritional Info:

Makes 6 hearty servings.

Nutrients per serving:  Calories: 312, Cal. from Fat: 97.5, Total Fat: 10g, Sat. Fat: 1g, Carbs: 43g, Fiber: 6.75g, Sugars: 9.6g, Protein: 9.6g, Sodium: 493mg, Chol: 0mg

Notes:

Store leftovers in an airtight container in the refrigerator for up to 3 days.

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