Vegan oat polenta with steamed carrots

Vegan oat polenta with steamed carrots: a mild, creamy everyday recipe with polenta, oats, carrots, vegetable stock and olive oil.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 310 kcal per serving
• Protein: 9 g
• Fat: 5 g
• Carbs: 55 g

Ingredients

• 300g carrots
• 30g porridge oats
• 100g polenta
• 500ml mild homemade vegetable stock without onion and garlic (basic recipe)
• 1 tbsp olive oil
• 1 pinch of salt

Method

You’ll need: saucepan · chopping board · knife · wooden spoon · whisk

1. Peel the carrots and slice them thinly. Cook them gently in a small pan with a little water and some salt until soft.
2. Heat the vegetable stock in a second pan. Quickly whisk in the polenta and oats so the mixture stays smooth.
3. Reduce the heat and let the oat polenta swell slowly, stirring regularly, until creamy and thick.
4. Taste the steamed carrots and let them cook a little longer if needed. Season the oat polenta with a little salt too.
5. Once both have the consistency you want, take the pans off the heat. The carrots should be soft and the polenta creamy.
6. Spoon the oat polenta into bowls, arrange the steamed carrots on top or alongside and finish with olive oil.

Good to know

A simple, honest meal like this is just lovely. Warm, soft and uncomplicated – just right when you want something mild and comforting.

Swaps

Polenta → buckwheat semolina (also provides protein, minerals and fibre) Porridge oats → jumbo oats (less processed) Mild vegetable stock → homemade vegetable stock (you control the salt and additives) 1 tbsp olive oil → 1 tbsp almond butter or cashew butter (also provides some protein and minerals, creamier texture; contains tree nuts)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

Contains gluten (oats) unless the oats are labelled gluten-free. The dish is mild overall, usually suitable for children and, with normal kitchen hygiene, fine in pregnancy too.

Frequently asked questions

What's in carrots, nutritionally?

Carrots are known for their beta-carotene content, a precursor of vitamin A. There are also smaller amounts of potassium and fibre.

What do the oats provide in this dish?

Oats contain fibre, including beta-glucans, as well as manganese, magnesium and some iron. The exact content varies with the variety and processing.

What is polenta like?

Polenta is often described as mild because it's made mainly from cornmeal. It mainly provides carbohydrates and only a little fat.

Why is olive oil a good idea here?

Olive oil brings monounsaturated fatty acids and rounds off the texture. It goes over the polenta and carrots right at the end.

Are the beta-glucans from oats relevant in a portion like this?

Oats contain beta-glucans, but the amount in a small portion of oats is fairly moderate. What always counts is the amount you actually eat.

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