Corn and Chickpea Polenta blends the rich heritage of Italian cuisine with the modern need for healthier dishes and flexible serving options.
A creamy, flavorful dish that makes:
- a great bed for sauce;
- a healthier alternative to French fries;
- a delicious warm bread served straight from the oven, all providing a great source of plant-based protein!
Corn and Chickpea Polenta – Boiling Nut Milk and Water
What is Polenta Made From?
If you ask someone what polenta is made from most will answer corn. While today that is a pretty accurate statement, it was not always so.
Prior to the 16th century corn had not been introduced from the Americas to Italy. Polenta dates back as early as the Roman times. It was served as a porridge typically made from ingredients like millet, spelt, or even chickpeas!
Corn and Chickpea Polenta – Cooking Polenta
I’m always on the lookout for more opportunities to infuse additional plant-based protein into meals. What better way to do that than taking polenta back to its roots by replacing some of the cornmeal with chickpea flour.
To read about all the other great nutrients that chickpeas have to offer check out some of my other mouthwatering chickpea recipes: Roasted Chipotle Chickpeas, Chocolate Chickpea Bark, and Chocolate Peanut Butter Protein Bars.
Corn and Chickpea Polenta – Polenta Finished Cooking
Vegan and Gluten-free Polenta
This recipe is so simple to make that I have included three different ways you can make Corn and Chickpea Polenta part of your meal.
To prepare the traditional option (served in a bowl as a porridge or bed for your favorite marinara) you simply add ingredients to a pan and cook. Depending on how high your cooking heat is this will take anywhere from 20-45 minutes.
Corn and Chickpea Polenta – Polenta Poured on Baking Sheet
If you cook it on a higher heat (with a bubble or two every couple of seconds) you will need to stir it more frequently until it begins to pull away from the side of the pan (shown in picture below). This will yield a grainier, toothier polenta which is especially good when paired with sauce.
Good news — with that option your arm workout for the day is done! If you prefer to walk away from the stove every so often, then a medium heat (with a bubble every 5-8 seconds) is the way to go. This will, of course, require more cooking time.
Corn and Chickpea Polenta – Pressed Polenta on Baking Sheet
Corn and Chickpea Polenta
The Corn and Chickpea Polenta is very forgiving. If you step away from the stove for too long and it starts to clump, a few minutes of rapid stirring will blend it back together. Just don’t extend your absence so long that it scorches on the bottom. This method will yield a smoother texture as the grains have more time to absorb the liquids.
Corn and Chickpea Polenta – Topping Polenta
Speaking of liquids, polenta is traditionally made with water. I am the consummate sucker for all things creamy, so I use half water and half nut milk (cashew), but rice or flax milk may be substituted for a nut-free option. Once the polenta has finished cooking I add a few tablespoons of vegan butter to up the velvety texture. Olive oil could be substituted for this step, but may add a hint of earthiness to the flavor.
Corn and Chickpea Polenta – Polenta Ready to Bake
To proceed to the baked or fried option you will spread the polenta on a wax paper-covered baking sheet and refrigerate until firm (about 1 hour). Then cut strips, or triangles, or circles — whatever you prefer — and pan fry in olive oil or bake in oven. The pan-fried strips are a great, healthy substitute for French fries and taste fantastic dipped in marinara. The oven baked polenta is so flexible that it can be served plain sprinkled with a little sea salt or topped with your favorite garnish!
Corn and Chickpea Polenta
Corn & Chickpea Polenta blends the rich heritage of Italian cuisine with the modern need for healthier dishes and flexible serving options. A creamy, flavorful dish that makes a great bed for sauce, a healthier alternative to French fries, or a delicious warm bread served straight from the oven, all providing a great source of plant-based protein.
Ingredients
- 3 cups nut milk (or rice or flax milk for nut-free option, I use cashew milk for its creaminess)
- 3 cups filtered water
- 2 teaspoons sea salt finely ground
- 1 cup cornmeal (stoneground)
- 3/4 cup garbanzo bean flour
- 3 tablespoons vegan butter (olive oil may be substituted)
- 1/2 cup diced olives (if using for topping)
Instructions
- 1) Place nut milk and water into a large saucepan and bring to a gentle boil. Add salt to boiling mixture and whisk together. Then add cornmeal and garbanzo flour, whisking as your pour them into the pan. Whisk the polenta frequently as it cooks. It is done when it begins to pull away from the side of the pan as you stir (see picture in post). It should not be runny but thick and creamy like a porridge. See the notes section for additional comments on cooking times and outcomes. Whisk in butter or olive oil and serve on a plate or in a bowl and top with marinara or topping of choice.
- Continue for baked or fried polenta options.
- 2) Remove polenta from stovetop and pour immediately on baking sheet covered with wax paper (see picture in post). Spread evenly with spatula. If you are using a topping such as chopped olives, sprinkle on top of polenta and gently press with heel of hand (see picture in post). Cover top of polenta with wax paper and gently press with hand if additional smoothing is necessary. Refrigerate covered with wax paper until solid and firm (about 1 or 2 hours).
- 3) Remove from refrigerator. Using a pizza cutter or knife, cut polenta in desired shape (rectangle, triangle, circle) and size. I don't recommend pieces larger than 3 inches as they will be difficult to handle when transferring to fry pan or baking sheet (see picture in post).
- 4) If baking, transfer polenta pieces to a baking sheet lined with parchment paper and bake at 350 degrees Fahrenheit for 30 minutes or desired level of brownness. Serve lightly sprinkled with sea salt alongside your meal or with a dipping sauce of choice. (I use marinara.)
- 5) If pan frying, heat a fry pan with about 1/8th to 1/4 inch olive oil over medium or medium high heat. Do not let oil smoke. Using tongs, place pieces of polenta in pan about 3/4 inch apart. Allow to fry for 2-3 minutes before attempting to check or move. When golden brown on the bottom flip over and continue cooking for another 2-3 minutes. Remove from pan and place on a platter lined with paper towels to absorb excess oil. Lightly sprinkle with sea salt. Plate polenta and serve alongside your meal or with a dipping sauce of choice. (I use marinara). If there are leftovers store in an airtight container in the refrigerator and reheat in an oven or toaster oven.
Notes
Cooking heat and times Depending on how high your cooking heat is it will take anywhere from 20-45 minutes for the polenta to be ready. If you cook on a higher heat (with a bubble or two every couple of seconds) you will need to stir it more frequently until it begins to pull away from the side of the pan (picture shown in post). This will yield a grainer, toothier polenta which is especially good when paired with sauce. If you cook on a medium heat (with a bubble every 5-8 seconds) it requires less stirring but the cooking time will be longer. This will yield a smoother texture as the grains have more time to absorb the liquids.
Lumping Not to worry! If you see more lumping than you desire simply whisk hard and constantly for a minute or two and the lumps will blend back in.
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