Tomato Beans and Corn Bread
Green
A filling, healthy and delicious lunch option.
Ingredients
- Ingredient
- Amount
- Olive oil
- 50 millilitres
- Onion, diced
- 250 grams
- Garlic
- 20 grams (4 cloves)
- Smoked paprika
- ½ teaspoon
- Worcestershire sauce
- 75 millilitres
- Salt reduced tomato paste
- 140 grams
- Honey
- 25 grams
- Canned cannellini beans, undrained
- 2 x 400 gram tins
- Canned diced tomatoes
- 400 grams
- Mixed vegetables, fresh or frozen
- 200 grams
- Salt reduced vegetable stock powder
- 15 grams
- Spring onions, diced
- 40 grams
- Polenta, dry
- 165 grams
- White plain flour
- 100 grams
- Baking powder
- 1 teaspoon
- White sugar
- 20 grams
- Salt
- ½ teaspoon
- Bicarbonate soda
- ¼ teaspoon
- Margarine^
- 65 grams
- Reduced fat milk
- 135 millilitres
- Eggs, beaten
- 3
- Apple cider vinegar
- 1 ½ teaspoons
- Olive oil
- 35 millilitres
- Reduced fat cheese, grated
- 65 grams
- Zucchini, grated
- 50 grams
- Carrot, grated
- 50 grams
This is a School Lunch Project Menu item, best served “with Yoghurt”.
Method
- Put the large saucepan or stock pot over medium heat and add the oil. Add the onion and garlic and cook, stirring until they start to look transparent.
- Add Worcestershire sauce and paprika and cook, stirring until the liquid has evaporated.
- Add tomato paste, honey, cannellini beans (undrained) and stir through. Add diced tomatoes and simmer for 15 to 20 minutes until slightly thickened.
- Add mixed vegetables and stock powder and stir through. Simmer uncovered until the vegetables are soft.
- Add the spring onions to the pan and stir them through. Serve.
- Pre-heat the oven to 180oC. Lightly spray the baking tin with oil.
- Place the polenta, flour, baking powder, sugar, salt and bicarbonate soda in a large bowl and stir to combine.
- Put the margarine into a saucepan and place over low heat, until melted.
- Make a well in the centre of the dry ingredients and add the melted margarine, eggs, vinegar, olive oil, cheese, zucchini and carrot. Mix with a spatula until just combined.
- Spoon into baking tin and cook for about 20 minutes, until golden-brown and cooked through.
- Cut into slices to serve. There should be one slice for every serve you are making.
*Vegetables such as peas, corn or carrot would all work well. ^Choose a monounsaturated or polyunsaturated margarine spread.