FusionPlated meal

Miso Pea Polenta

Creamy instant polenta with miso, charred pak choi and two textures of green peas, finished with lemon, spring onion and pumpkin seeds.

Eat nowLightContains soy
Hands-on11 minTotal time13 minEnergy650 kcalProtein42g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

Miso Pea Polenta
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Peas

Greens

Finish

Now we make

Method

11 min hands-on 13 min altogether
  1. 1
    Pour 200ml soy milk and 180ml water into the pan, add 250g peas and bring to a lively simmer. Scoop roughly half the peas onto the plate and crush them coarsely with a fork
    πŸ– 2 minπŸ’€ 2 min unattended
  2. 2
    Rain 75g instant polenta into the simmering pan while whisking. Stir for 3-4 minutes until thick and smooth, then fold through 20g nutritional yeast
    πŸ– 4 min
  3. 3
    Take the pan off the heat and stir in 15g miso paste and most of 15ml lemon juice. Thinly slice 20g spring onion, then char 150g quartered lengthways pak choi cut-side down in a hot dry frying pan for 3-4 minutes until marked and tender-crisp
    πŸ– 4 min
  4. 4
    Spoon the creamy polenta around the crushed peas rather than hiding them completely. Add the charred pak choi, then finish with spring onion, 10g pumpkin seeds and the remaining lemon so each spoonful can catch cream, whole peas and crunch
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CVitamin KVitamin B2
Lower inVitamin E

Calories

650kcal

31%
Top contributors
Instant Polenta Β· 40%Peas Β· 23%Soy Milk Β· 10%
26% cal

Protein

41.6g

66%
Top contributors
Peas Β· 33%Nutritional Yeast Β· 22%Soy Milk Β· 14%
57% cal

Carbs

92.2g

Top contributors
Instant Polenta Β· 50%Peas Β· 31%Nutritional Yeast Β· 7%
18% cal

Fat

12.8g

18%
Top contributors
Pumpkin Seeds Β· 38%Soy Milk Β· 26%Instant Polenta Β· 10%

Small numbers, big impact

Everyday essentials

Fibre26.11g
89%
Top contributors
Peas Β· 55%Nutritional Yeast Β· 18%Instant Polenta Β· 11%
Vitamin B125.67ΞΌg
236%
Top contributors
Nutritional Yeast Β· 56%Soy Milk Β· 43%Miso Paste Β· 0%
Vitamin D2.40ΞΌg
16%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron11.19mg
62%
Top contributors
Peas Β· 33%Instant Polenta Β· 29%Pak Choi Β· 11%
Zinc5.63mg
51%
Top contributors
Peas Β· 55%Pumpkin Seeds Β· 14%Soy Milk Β· 9%
Calcium514.70mg
51%
Top contributors
Soy Milk Β· 48%Pak Choi Β· 31%Peas Β· 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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