5 from 63 votes
Mediterranean Vegetable Polenta
Mediterranean Vegetable Polenta features a rich mix of sautéed mushrooms, onions, and seasoned vegetables like eggplant, squash, and bell pepper simmered with chickpeas and tomatoes, all served over creamy turmeric-infused polenta made with coconut milk. The dish blends smoky spices with fresh basil for brightness, offering a hearty and textured ragout atop smooth cornmeal polenta. The combination of vegetables and spices creates depth, making it suitable for a comforting vegetarian main or side dish.
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Servings:
6
servings
Calories:
445 kcal
Course:
Side Dish
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 445
% 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.