Basil Mushrooms on Polenta
Basil mushrooms on polenta - Vegan indulgence with a Mediterranean touch
Healthy, because
Even smarter
Nutritional values
It has a lot of fiber, protein and complex carbohydrates. Polenta polenta. Since the grain is finely crushed for its production, semolina is ideal for both a sensitive stomach and intestines. Low-calorie source of protein with a filling effect: the dietary fibers chitin and hemicellulose from Mushrooms regulate digestive activity and satiate for a longer time. Contained B vitamins also promote fat burning.
Other types of mushrooms are also suitable as toppings for the creamy polenta: How about chanterelles, porcini mushrooms, oyster mushrooms, herb mushrooms or a mixture thereof?
(Percentage of daily recommendation)
| Calorie | 322 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 22.1 μg | (49 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 569 mg | (14 %) | ||
| Calcium | 24 mg | (2 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 2 Tomatoes
- 2 tsps olive oil
- 18 ozs Vegetable broth
- 18 ozs Oat Milk
- 9 ozs Cornmeal (polenta)
- salt
- peppers
- Red pepper flakes
- 14 ozs button Mushroom
- 1 handful Basil
Preparation steps
Peel onion and garlic and finely dice both. Clean the tomatoes, cut out the stalks, wash and finely dice.
Heat 1 tsp oil in a saucepan. Sauté onions and garlic for 3 minutes over medium heat. Add tomatoes and cook for 3 minutes. Add broth with oat drink and bring to a boil. Mix in cornmeal and let polenta swell for about 5 minutes over low heat, stirring regularly. Season to taste with salt, pepper and chili flakes.
Along the way, clean mushrooms and cut in half or quarters. Brush a frying pan with remaining oil. Fry mushrooms in it for 5-7 minutes over medium heat until golden brown.
Wash basil, pluck leaves and cut into fine strips. Add to mushrooms and season with salt and pepper. Arrange basil mushrooms on polenta.
