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Plated meal

Sicilian Vegetable Stew with Polenta

  • Gluten Free
  • Spicy
  • Vegetarian
  • Low Calorie
  • Italian

A simple Sicilian-style tomato stew served with creamy polenta. A simple and flavourful meal that comes together in no time.

Nutrition Per Portion

  • Calories

    497

  • Carbs

    82.5g

  • Fat

    14.5g

  • Fibre

    9.6g

  • Protein

    12g

  • Sugar

    13.3g

  • 0.0 min

    Bring a saucepan of water to the boil or boil the kettle - you will need 500ml of water for each stock cube.

  • 1.0 min

    Peel and finely chop the red onion and butternut squash.

  • 3.5 min

    Finely chop the celery and fresh parsley.

  • 5.0 min

    Remove the fronds from the fennel and then finely slice.

  • 6.0 min

    Halve and then juice the lemon, reserving the correct amount of juice.

  • 7.0 min

    Roughly chop the tomato and thickly slice the aubergine.

  • 9.0 min

    Reserve half of the stock for the polenta and the remaining half for the stew. Place the stock for the polenta back on the heat.

  • 10.0 min

    Heat the oil in a large saucepan over medium-high heat.

  • 11.0 min

    Add the butternut squash to the pan and cook until the butternut squash is easily pierced with a fork.

  • 15.0 min

    Add the onion, celery and fennel to the pan and cook until the onion and fennel soften.

  • 20.0 min

    Gradually pour the polenta into the stock, stirring constantly, and cook until the polenta begins to thicken.

  • 21.0 min

    When the polenta thickens, lower the heat and cook for 1-2 mins stirring occasionally.

  • 22.0 min

    Add the aubergine to the pan and cook until browned slightly.

  • 24.0 min

    Add the stock, plum tomatoes, red chilli flakes [to taste] and dried basil.

  • 25.0 min

    Crush the tomatoes using the back of a wooden spoon.

  • 26.0 min

    Stir in the lemon juice to taste and season with salt and pepper.

  • 27.0 min

    Stir in the previously chopped tomato. Cook until the aubergine is tender.

  • 29.0 min

    Stir through the parsley.

  • 30.0 min

    Distribute the polenta among the serving bowls.

  • 31.0 min

    Distribute the stew among the serving bowls and serve.

  • Ingredients

    Tomatoes

    chopped

    Dried Basil

    Polenta

    Lemon

    juiced 1/4 lemon per person

    Fresh Parsley

    finely chopped

    Aubergine

    chopped

    Butternut Squash

    finely chopped

    Plum Tomatoes (Tinned)

    Vegetable Stock

    combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 280ml per person

    Olive Oil

    1 tablespoon per person

    Dried Chilli Flakes

    Use according to taste

    Fennel

    thinly sliced

    Celery

    finely chopped

    Red Onion

    finely chopped

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Reviews (1)

5 out of 5 stars
Taste
Portion Size
Ease of cooking

Full of flavour delish hearty stew

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