¼ tbsp olive oil ½ small brown onion, chopped ½ garlic clove, crushed ¼ long red chilli pepper, seeds removed, sliced ½ tsp ground paprika ¼ tsp dried thyme 120 g drained cannellini beans, rinsed 200 g canned diced tomatoes ½ level tsp brown sugar ⅓ cup non-fat milk ⅓ cup water 28 g dry polenta

Heat the oil in a saucepan and add the onion. Cook for 5 minutes until soft. Add the garlic, chilli, paprika and thyme. Stir for 1 minute. Add the beans and tomatoes and bring to the boil. Reduce heat and simmer for 20-25 minutes, stirring occasionally, until the mixture thickens. Add the sugar and season with salt and pepper. Stir well. In the meantime bring a saucepan of milk and water to the boil. Reduce heat and steadily add the polenta in a thin running stream while whisking constantly. Stir with a wooden spoon for 2-3 minutes until the mixture thickens and is soft. Season with salt and pepper. Serve the polenta topped with the spicy bean and tomato mixture