Polenta and Beans


This vegetarian main dish receives it's Mexican flair from black beans, diced tomatoes, and salsa. Prepare this low-fat recipe in 30-minutes or less.

Total Time:
20 mins


  • 3 cup water

  • 1 cup yellow cornmeal

  • 1 cup water

  • ½ teaspoon salt

  • 1 15 ounce can black beans, rinsed and drained

  • 1 14.5 ounce can diced tomatoes, undrained

  • 1 cup bottled salsa with cilantro or other salsa

  • ¾ cup shredded Mexican cheese blend (3 ounces)


  1. For polenta,* in a large saucepan bring the 3 cups water to boiling. In a medium bowl combine cornmeal, the 1 cup water, and salt. Stir cornmeal mixture slowly into the boiling water. Cook and stir until mixture comes to boiling. Reduce heat to low. Cook for 5 to 10 minutes or until mixture is thick, stirring occasionally. (If mixture is too thick, stir in additional water.)

  2. Meanwhile, in a large skillet combine the beans, undrained tomatoes, and salsa. Bring mixture to boiling; reduce heat. Simmer, uncovered, for 10 minutes, stirring frequently. Stir 1/2 cup of the cheese into the polenta. Divide polenta among four shallow bowls. Top with the bean mixture and sprinkle with the remaining cheese.

  3. Makes 4 servings


Polenta can be made from a variety of cornmeal products. In this recipe, yellow cornmeal produced the best results.

Nutrition Facts (per serving)

311 Calories
8g Fat
49g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 311
% Daily Value *
Total Fat 8g 10%
Saturated Fat 4g 20%
Cholesterol 19mg 6%
Sodium 751mg 33%
Total Carbohydrate 49g 18%
Protein 15g
Vitamin C 16.5mg 83%
Calcium 212mg 16%
Iron 2.3mg 13%
Potassium 342mg 7%
Folate, total 20.2mcg
Vitamin B-6 0.1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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