Mediterranean Vegetable Polenta
User Reviews
5
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Prep Time
15 mins
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Cook Time
45 mins
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Total Time
1 hr
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Servings
6 servings
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Calories
445 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Mediterranean Vegetable Polenta
Description
The Mediterranean Vegetable Polenta recipe combines a robust vegetable ragout with tender chickpeas and warm spices like smoked paprika, cumin, coriander, and cinnamon. The ragout is first browned with mushrooms and onions, then simmered with eggplant, squash, bell pepper, fresh and sun-dried tomatoes, settled with balsamic vinegar and finished with fresh basil to brighten the flavors. The polenta is made creamy by simmering fine ground cornmeal with coconut milk, turmeric, and olive oil, resulting in a smooth, subtly spiced base. This contrast between the rich, well-seasoned vegetable mixture and mellow, smooth polenta creates a balanced meal component. The dish can serve as a vegetarian main or a side that pairs well with simple grilled proteins or salads.
The active cooking involves browning and slow simmering of the ragout to soften the vegetables and develop flavors, along with careful stirring of the polenta to achieve the desired consistency. The use of coconut milk adds a silkiness to the polenta, enriching its texture and complementing the Middle Eastern-inspired spices in the vegetable mix. Adding fresh basil right before serving preserves its aromatic qualities.
This recipe requires basic cookware including a sauté pan and a medium saucepan to prepare the ragout and polenta separately. The layered textures and balanced spices make it a filling and flavorful dish for dinner or lunch.
Ingredients
- 3 tablespoons extra virgin olive oil divided
- 8 ounces mushrooms chopped
- 1 1/2 cups onion diced small (about 1 1/2 onions)
- 1 3/4 teaspoons salt divided
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon crushed red pepper
- 1/2 teaspoon Coriander
- 1/8 teaspoon cinnamon
- pinch black pepper
- 4 cloves garlic minced
- 1 tablespoon balsamic vinegar
- 1 3/4 cups chickpeas or 1 can (15 oz) chickpeas, drained and rinsed, cooked
- 1 3/4 cups tomato or 1 can (14.5 oz) diced tomatoes, diced, fresh
- 4 whole yellow squash diced, medium, or zucchini
- 1 large eggplant diced
- 1 whole red bell pepper diced
- 1/2 cup tomatoes chopped, sun dried
- 1/4 cup basil chopped, fresh
- 3 cups water
- 2 cups coconut milk unsweetened, regular or light
- 1 teaspoon Turmeric
- 1 1/4 cups cornmeal fine ground
Instructions
- For the ragout: Heat 2 tbsp olive oil in a large saute pan over medium high heat. Add the mushrooms, onions and 1/2 tsp of salt. Cook until browned, then stir in the smoked paprika, cumin, crushed red pepper, coriander, cinnamon, black pepper and garlic; cook 1-2 minutes until fragrant.
- Stir in the balsamic vinegar, scraping the pan to remove any brown bits. Add the chickpeas and 3/4 cup water to the pan along with diced tomatoes, squash, eggplant, bell pepper and sun-dried tomatoes, stir well to combine. Reduce heat to medium low and cover. Cook until vegetables are tender, stirring occasionally, 20-30 minutes. Season with additional salt and pepper to taste if desired.
- Just before serving, stir in the fresh chopped basil.
- For the polenta: In a medium saucepan combine 3 cups water, coconut milk, 1 tbsp olive oil, turmeric and 1 1/4 tsp salt. Bring to a boil. Reduce heat to a simmer and slowly whisk in the cornmeal. Simmer, stirring frequently, until the mixture is smooth, tender, and creamy, about 15-18 minutes.
- Serve the ragout over the cooked warm polenta. Garnish with additional fresh basil if desired.
Notes
- Use a medium saucepan for the polenta to control heat and reduce sticking.
- Thoroughly stir the polenta during cooking to prevent lumps and ensure smooth consistency.
- Check vegetable tenderness before serving and adjust seasoning with salt and pepper as needed.
- Fresh basil should be added just before serving for best flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 445 kcal
% Daily Value*
| Calories | 445kcal | 22% |
| Carbohydrates | 46g | 15% |
| Protein | 10g | 20% |
| Fat | 26g | 40% |
| Saturated Fat | 15g | 75% |
| Sodium | 861mg | 36% |
| Potassium | 967mg | 21% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 710IU | 14% |
| Vitamin C | 15.3mg | 17% |
| Calcium | 68mg | 7% |
| Iron | 5.8mg | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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