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Mediterranean Vegetable Stew over Soft Polenta Recipe

Mediterranean Vegetable Stew over Soft Polenta Recipe

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Mediterranean Vegetable Stew over Soft Polenta

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Ingredients:

Serving

2 tsp olive oil
2 cups (1/4-inch) slices zucchini
1 1/2 tsp bottled minced garlic
1/4 tsp black pepper
2 (14.5-oz) cans diced tomatoes
1 (14 1/2-oz) can italian-style stewed tomatoes, undrained
1 (15-oz) can chickpeas ( garbanzo beans), drained and rinsed
3 cups water
1 cup dry polenta
1 1/2 cups (6 oz) preshredded fresh parmesan

Directions:

Heat oil in a large Dutch oven over medium-high heat. Add zucchini and garlic, and sauté 30 seconds. Stir in black pepper, tomatoes, and chickpeas; reduce heat, and simmer 10 minutes, stirring occasionally.
While stew cooks, bring 3 cups water to a boil in a medium saucepan. Add polenta, stirring with a whisk. Reduce heat; simmer 3 minutes or until done, stirring occasionally. Stir in cheese. Serve stew over polenta.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	95.3 Kcal (399 kJ)
Calories from fat	20.11 Kcal
		% Daily Value*
Total Fat	2.23g	3%
Sodium	35.93mg	1%
Potassium	120.5mg	3%
Total Carbs	16.33g	5%
Sugars	0.95g	4%
Dietary Fiber	1.92g	8%
Protein	2.53g	5%
Vitamin C	3.4mg	6%
Vitamin A	0.8mg	26%
Iron	0.3mg	2%
Calcium	37.6mg	4%

Amount Per 100 g
Calories	52.14 Kcal (218 kJ)
Calories from fat	11 Kcal
		% Daily Value*
Total Fat	1.22g	3%
Sodium	19.65mg	1%
Potassium	65.92mg	3%
Total Carbs	8.93g	5%
Sugars	0.52g	4%
Dietary Fiber	1.05g	8%
Protein	1.38g	5%
Vitamin C	1.9mg	6%
Vitamin A	0.4mg	26%
Iron	0.2mg	2%
Calcium	20.6mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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