Cheesy Vegan Low Fodmap Polenta Recipe 2 Ways
Cheesy Vegan Low Fodmap Polenta Recipe 2 Ways is a medium Italian recipe that serves 2. 350 calories per serving. Recipe by The Irritable Vegan on YouTube.
Prep: 20 min | Cook: 90 min | Total: 2 hrs 5 min
Cost: $6.72 total, $3.36 per serving
Ingredients
- 1 cup Fine Cornmeal (also labeled as polenta, fine grind for smooth texture)
- 5 cups Water (cold, for a 1:5 cornmeal to water ratio)
- 1 teaspoon Lemon Zest (zest of one wax lemon, adds brightness)
- ½ teaspoon Black Pepper (freshly ground)
- 2 tablespoons Nutritional Yeast (adds cheesy umami)
- ¼ teaspoon Black Salt (also called kala namak, gives a subtle sulfur note)
- ¼ teaspoon Asafoetida (pinch, optional for depth)
- 1 teaspoon Dijon Mustard (smooth, grainy mustard)
- 2 tablespoons Vegan Butter (adds richness and glossy finish)
- 1 can Canned Sliced Mushrooms (about 225 g, well rinsed and dried)
- 2 stalks Green Spring Onions (white and green parts, finely chopped)
- 1 cup Kale (stems removed, leaves chopped)
- ½ cup Cooked Lentils (any colour, rinsed)
- 1 tablespoon Garlic Oil (infused oil, can substitute with olive oil + minced garlic)
- 1 tablespoon Tomato Puree (concentrated tomato flavor)
- 1 tablespoon Balsamic Vinegar (adds acidity and sweetness)
- to taste Salt
- 1 can Canned Peeled Plum Tomatoes (about 400 g, crushed by hand)
- 1 teaspoon Smoked Paprika (gives a subtle smoky depth)
- 1 teaspoon Dried Mixed Herbs (Italian blend (oregano, thyme, basil))
- ¼ teaspoon Chili Powder (optional heat)
- ¼ cup Green Olives (sliced, optional)
- ¼ cup Fresh Basil (torn leaves, added at end of sauce)
- ½ cup Vegan Jalapeño Pepper Cheese (shredded; low‑fodmap alternative available)
- 1 sheet Greaseproof Paper (to cover polenta crust while chilling)
Instructions
Prepare the Polenta Base
Bring 5 cups of cold water to a rolling boil in a large pot. Slowly pour 1 cup of fine cornmeal from a jug while whisking continuously to avoid lumps.
Time: PT5M
Temperature: 100°C
Cook the Polenta
Reduce heat to low and continue stirring every few minutes for about 20 minutes, until the polenta is smooth, glossy and pulls away from the sides of the pot.
Time: PT20M
Temperature: 90°C
Flavor the Polenta
Stir in the lemon zest, black pepper, nutritional yeast, black salt, asafoetida, Dijon mustard and 2 Tbsp vegan butter until fully melted and incorporated.
Time: PT2M
Prepare the Mushroom‑Lentil‑Kale Mix
Rinse and drain the canned mushrooms, then pat dry with a kitchen towel. In a skillet, heat 1 Tbsp garlic oil over medium heat and sauté the mushrooms until lightly browned (≈5 min). Add chopped spring onions, kale and sauté until the kale wilts (≈3 min).
Time: PT8M
Temperature: 180°C
Finish the Veggie Mix
Add ½ cup cooked lentils, 1 Tbsp tomato puree and 1 Tbsp balsamic vinegar to the skillet. Stir, season with salt and pepper, and cook another 2 minutes until everything is heated through.
Time: PT4M
Temperature: 180°C
Combine Mix with Creamy Polenta
Fold the mushroom‑lentil‑kale mixture into the creamy polenta, distributing evenly. Serve the first half immediately as a creamy bowl.
Time: PT2M
Set Up Polenta Pizza Base
Grease the ovenproof dish, pour the remaining polenta into it and spread flat (≈1 cm thick). Cover with greaseproof paper, press out any air pockets, and place a plate on top as weight.
Time: PT10M
Chill the Crust
Refrigerate the covered polenta crust overnight (or at least 6 hours) until firm.
Time: PT0M
Prepare the Pizza Sauce
In a saucepan, combine the remaining half‑cup mushroom‑lentil mix, 1 can crushed plum tomatoes, 1 tsp smoked paprika, 1 tsp dried herbs, ¼ tsp chili powder, sliced olives and a pinch of salt. Simmer over medium heat, stirring occasionally, until the sauce thickens (≈15 min). Stir in fresh basil at the end.
Time: PT15M
Temperature: 180°C
Bake the Polenta Crust
Pre‑heat the oven to 200°C. Remove the greaseproof paper and weight, then bake the chilled polenta crust for 20‑25 minutes until the edges are lightly golden.
Time: PT25M
Temperature: 200°C
Assemble the Pizza
Spread the reduced tomato‑mushroom sauce evenly over the baked crust. Sprinkle ½ cup shredded vegan jalapeño cheese on top.
Time: PT3M
Final Bake
Return the pizza to the oven and bake for another 20 minutes, or until the cheese is melted, golden and bubbling.
Time: PT20M
Temperature: 200°C
Serve
Slice the polenta pizza, serve alongside any remaining creamy polenta, and enjoy!
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 12 g
- Carbohydrates
- 45 g
- Fat
- 12 g
- Fiber
- 6 g
Dietary info: Vegan, Vegetarian, Gluten‑Free (if gluten‑free vegan butter is used), Low‑FODMAP (except cheese, which can be swapped)
Allergens: Soy (vegan cheese), Potential cross‑contamination with gluten if non‑gluten‑free butter is used
Ingredient Substitutions
- Instead of Fine Cornmeal: Coarse cornmeal (will be grainier), Polenta flour
- Instead of Water: Vegetable broth for extra flavor
- Instead of Lemon Zest: Lemon juice (1 tsp) – less aromatic
- Instead of Black Pepper: White pepper
- Instead of Nutritional Yeast: Vegan parmesan
- Instead of Black Salt: Regular sea salt
- Instead of Asafoetida: Garlic powder (½ tsp), Onion powder (½ tsp)
- Instead of Dijon Mustard: Whole grain mustard
- Instead of Vegan Butter: Olive oil (1 tbsp) + extra butter flavor
- Instead of Canned Sliced Mushrooms: Fresh button mushrooms (200 g), sliced
- Instead of Green Spring Onions: Chives
- Instead of Kale: Swiss chard, Spinach
- Instead of Cooked Lentils: Cooked chickpeas
- Instead of Garlic Oil: Olive oil
- Instead of Tomato Puree: Tomato paste (½ tbsp)
- Instead of Balsamic Vinegar: Red wine vinegar + a pinch of sugar
- Instead of Salt: Sea salt
- Instead of Canned Peeled Plum Tomatoes: San Marzano whole tomatoes
- Instead of Smoked Paprika: Regular paprika + a drop liquid smoke
- Instead of Dried Mixed Herbs: Fresh herbs (double amount)
- Instead of Chili Powder: Red pepper flakes
- Instead of Green Olives: Capers
- Instead of Fresh Basil: Fresh oregano
- Instead of Vegan Jalapeño Pepper Cheese: Vegan mozzarella, Nutritional yeast + olive oil blend
- Instead of Greaseproof Paper: Parchment paper
Equipment Needed
- Large Pot
- Wooden Spoon or Whisk
- Jug or Measuring Pitcher (optional)
- Cutting Board
- Chef’s Knife
- Colander
- Kitchen Towel
- Skillet or Sauté Pan
- Ovenproof Dish (9×13 in)
- Oven
- Baking Sheet (optional) (optional)
- Plate or Weight (optional)
Critical Steps — Do Not Skip
- Continuous stirring of the polenta to avoid lumps and burning
- Drying the canned mushrooms before sautéing
- Refrigerating the polenta crust overnight for firm texture
- Reducing the tomato‑mushroom sauce until thick
Chef Tips from the Video
- For an extra‑creamy texture, stir in a splash of oat milk just before finishing the polenta.
- Toast the kale briefly before adding to the skillet for a nuttier flavor.
- Add a pinch of smoked salt to the polenta for a subtle depth that pairs well with the pizza sauce.
Troubleshooting
Polenta becomes lumpy or grainy.
Whisk the cornmeal into the boiling water slowly and keep stirring continuously. If lumps form, use a hand‑blender to smooth.
Polenta sticks to the pot and burns.
Maintain low heat after the initial boil and stir every few minutes. Add a splash of water if it looks too dry.
Mushroom mixture is watery.
Dry the canned mushrooms thoroughly and cook them until most of the liquid evaporates before adding other ingredients.
Polenta crust does not firm up after chilling.
Ensure the crust is fully covered and weighted while chilling; if still soft, chill for a longer period or add a little extra vegan butter.
Cheese does not melt or brown.
Use a vegan cheese that is formulated for melting; increase oven temperature to 210°C for the last 5 minutes if needed.
Storage
Refrigerator: Store leftover creamy polenta and pizza slices in airtight containers for up to 3 days.
Freezer: Freeze polenta crust (unbaked) for up to 2 months; thaw before final bake.
Room temperature: Do not leave cooked polenta at room temperature for more than 2 hours.
Make-Ahead Tips
- Polenta can be cooked up to 2 days ahead; reheat gently with a splash of water.
- The mushroom‑lentil‑kale mix keeps well refrigerated for 3 days; reheat before adding to polenta.
- The pizza sauce can be made ahead and stored in the fridge for up to 4 days.
Frequently Asked Questions
What is the cultural significance and history of polenta in Italian cuisine?
Polenta originated as a humble staple in Northern Italy, where corn was introduced in the 16th century. It was traditionally cooked over a wood fire and served as a versatile base for soups, stews, and later, baked or fried dishes.
What are the traditional regional variations of polenta in Italian cuisine?
In the Veneto and Lombardy regions, polenta is often served soft with butter and cheese. In the Alpine valleys, it is cooled, sliced, and grilled or fried. The recipe from The Irritable Vegan adapts the classic soft style and a modern baked crust.
How is polenta traditionally served in the Veneto region of Italy?
In Veneto, soft polenta is ladled onto a wooden board, brushed with butter, and topped with ragù, cheese, or mushrooms. The creamy version in this recipe mirrors that tradition, while the pizza‑style crust reflects contemporary reinterpretations.
What occasions or celebrations is polenta traditionally associated with in Italian culture?
Polenta has been a peasant food for everyday meals, but it also appears at festivals and winter gatherings because it is hearty and can feed many. In modern Italy, it is featured at family brunches and as a comfort food during colder months.
What makes this polenta two‑ways recipe special in the context of vegan Italian cooking?
The recipe showcases polenta’s versatility: first as a creamy, buttery bowl enriched with nutritional yeast, and second as a firm crust that can hold a robust tomato‑mushroom sauce and meltable vegan cheese, offering both comfort and novelty for vegan diners.
What are the most common mistakes to avoid when making the creamy polenta in this recipe?
Common errors include adding the cornmeal too quickly, stopping stirring too early, and not drying the canned mushrooms, which can cause splattering and a watery texture. Continuous whisking and thorough drying are essential.
Why does this polenta recipe use a hand‑whisk and constant stirring instead of a stand mixer?
A hand‑whisk allows you to control the texture and prevents the cornmeal from sticking to the bottom of the pot. A stand mixer can over‑mix and create a gummy consistency, which is not desired for a smooth polenta.
Can I make the polenta pizza crust ahead of time and how should I store it before baking?
Yes, after spreading the cooked polenta into the dish, cover with greaseproof paper, weight it down, and refrigerate overnight. Keep it sealed with plastic wrap; it will stay firm for up to 24 hours before baking.
What texture and appearance should I look for when the creamy polenta is done?
The polenta should be glossy, smooth, and pull away from the sides of the pot, resembling thick mashed potatoes. It should coat the back of a spoon without clumping.
How do I know when the pizza sauce is reduced enough for the polenta pizza?
The sauce is ready when it thickens to a jam‑like consistency, coats the back of a spoon, and the excess liquid has evaporated. It should not be watery, otherwise the crust may become soggy.
What does the YouTube channel The Irritable Vegan specialize in?
The Irritable Vegan focuses on plant‑based comfort foods, often adapting classic dishes into vegan versions while emphasizing practical, low‑FODMAP, and budget‑friendly cooking for everyday home cooks.
How does the YouTube channel The Irritable Vegan's approach to Italian cooking differ from other Italian cooking channels?
The Irritable Vegan blends traditional Italian techniques with vegan ingredients, prioritizing allergy‑friendly swaps and clear, step‑by‑step explanations, whereas many Italian channels stick to dairy‑based recipes.
What other Italian vegan recipes is the YouTube channel The Irritable Vegan known for?
The channel features vegan versions of classic Italian dishes such as mushroom risotto, dairy‑free lasagna, and cauliflower gnocchi, all presented with a focus on simplicity and flavor.
Last updated: August 30, 2026
