A satisfying recipe for four-bean chili bake with polenta topping

Chili is the ultimate comfort food, and the perfect dish for a cold day. Vegetables take centre stage in this recipe. Polenta (cornmeal) and beans contain plenty of fibre, while the vegetables add disease-fighting vitamins, folate and antioxidants.

• Preparation time: 15 minutes.
• Cooking time 50 minutes.
• Serves 6.

Ingredients:

• 15 ml (1 tbsp) canola oil
• 1 medium onion, finely chopped
• 1 medium red bell pepper, seeded and coarsely chopped
• 3 cloves garlic, crushed
• 2 medium carrots, peeled and diced
• 2 small zucchini, halved lengthwise and cut crosswise into thin slices
• 30 ml (2 tbsp) chili powder
• 10 ml (2 tsp) cumin
• 1 can (875 g/28 oz) crushed tomatoes
• 1 can (450 g/15 oz) black beans, drained and rinsed
• 1 can (450 g/15 oz) red kidney beans, drained and rinsed
• 1 can (450 g/15 oz) pinto beans, drained and rinsed
• 1 can (450 g/15 oz) chickpeas, drained and rinsed
• 1 1/4 L (5 c) water
• 350 ml (1 1⁄2 c) polenta
• 2 ml (1⁄2 tsp) salt
• 350 ml (1 1⁄2 c) coarsely grated reduced-fat cheddar cheese

Instructions:

1. Heat oil in a large non-stick saucepan over medium heat. Add onion and pepper and cook until softened, or five minutes. Stir in garlic; cook 30 seconds. Add carrot, cover and cook two minutes. Add zucchini, chilli powder and cumin. Cook one minute. Stir in tomatoes. Bring to a boil, lower heat and simmer, partially covered, for 15 minutes, stirring occasionally.
2. Stir in the three types of beans and chickpeas. Heat through. Remove half the bean mixture; refrigerate or freeze in an airtight container to use for another meal.
3. Preheat oven to 200°C (400°F). Bring one litre (four cups) of the water to a boil in a medium saucepan. Combine remaining water, the polenta and salt in a medium bowl. Gradually stir the polenta mixture into the boiling water. Simmer gently, stirring constantly, until polenta is no longer gritty, or five minutes.
4. Spread half the polenta over the bottom of a 20 x 20 x 5 centimetre (8 x 8 x 2 inch) baking dish. Spoon the remaining chili mixture over polenta. Reserve 30 millilitres (two tablespoons) cheddar. Sprinkle the rest over the chili. Spread remaining polenta on top and cover with the reserved cheddar.
5. Bake until filling is bubbling and the top is golden brown, or about 20 minutes. Let stand 15 minutes. Cut into rectangles.

Every serving contains:

• 436 calories
• 24 g protein
• 7 g fat (including 2 g saturated fat)
• 6 mg cholesterol
• 71 g carbohydrates
• 17 g fibre
• 942 mg sodium

Try this recipe today for a comforting meal that will satisfy the vegetarians and meat-eaters in your family.