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.
Serves: 10
This recipe has been produced for the School Lunch Program by School Food Matters in partnership with Loaves and Fishes Tasmania and Department of Health Tasmania Dietitians.
Feel free to share with this acknowledgement.
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