Creamy Vegan Polenta with Mushrooms and Beans

17 30 454
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
Creamy Vegan Polenta with Mushrooms and Beans
Health Highlights
An easy 30-minute dinner packed with whole grains, plant protein, and vegetables. Leftovers make great lunches!


1 cup Cereal, hot, corn grits (yellow), dry (or cornmeal, organic)
3 cup Water
1/2 cup Flax milk, unsweetened (or any unsweetened non-dairy)
1/4 cup Nutritional yeast
1 tbsp Extra virgin olive oil
1 dash Turmeric, ground (ground)
1 dash Salt and pepper (to taste)
227 gm White mushrooms (thinly sliced)
1 cup sliced Carrots
1 cup Frozen green peas
2 tomato Roma tomatoes (finely chopped; about 1 cup)
3 tbsp Balsamic vinegar
1/2 tsp Garlic powder
1/2 tsp Onion powder
2 cup White beans, canned (drained and rinsed)
2 cup Baby spinach (chopped)
4 tbsp Pumpkin seeds (pepitas) (for garnish)


  1. In a medium saucepan, add corn grits and water. Bring to a boil, then reduce heat to simmer. Cook for 5 minutes, stirring often. Alternatively, cook according to package directions.
  2. To the grits, add non-dairy milk, nutritional yeast, olive oil, and turmeric. Stir; season with salt and pepper to taste.
  3. Warm a greased medium skillet over medium heat. Once hot, add mushrooms, carrots, peas, and tomatoes. Cook for 8-10 minutes, until mushrooms are tender and slightly browned. 
  4. Add the vinegar, garlic powder, and onion powder to the skillet. Cook for 3-5 more minutes until vinegar has thickened.
  5. Add white beans and spinach; cook for 3-5 minutes, stirring, until spinach is wilted.
  6. Serve bean and mushroom mixture over polenta. Garnish with pumpkin seeds.


Nutritional Highlights:

Polenta is naturally gluten-free, polenta is rich in complex carbohydrates and vitamins and minerals such as vitamin A, magnesium, and zinc.

Nutrition Facts

Per Portion

Calories 454
Calories from fat 70
Calories from saturated fat 11.9
Total Fat 7.7 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.5 g
Cholesterol 0
Sodium 156 mg
Potassium 1522 mg
Total Carbohydrate 79 g
Dietary Fiber 15.3 g
Sugars 7.2 g
Protein 25.0 g

Dietary servings

Per Portion

Grain 0.3
Meat Alternative 1.2
Milk Alternative 0.1
Vegetables 3.8

Energy sources