Heritage carrot and spinach salad with polenta and linseed croquettes
- 30min
- 2
- 371 kcal
- Intermediate
- Vegan
- Gluten free
- Corn , Flaxseed
Per 417 g contains
of an adult's recommended intake.
Typical energy values per 100g: 368kj/89kcal
A light summertime supper with a wonderful mix of colours and textures.
Raw spinach, with its hints of spice, is something I really love in salads. Heritage carrots add a burst of colour as well as a fresh crispness. Croquettes are traditionally deep-fried in breadcrumbs, but in this version the linseed coating of the croquettes is lightly crisped under a grill, giving a wonderfully toasty crunch without the added fat and calories of deep-frying.
I use vegetable stock in this recipe to add an extra oomph to the polenta; however, the stock cube can be omitted for a lower-salt version if preferred.
Ingredients
- Polenta (or fine cornmeal)80gCorn
- Boiled water400ml
- 1 vegetable stock cube
- Hulled linseeds80gFlaxseed
- Fresh spinach leaves100g
- 3 small heritage carrots (orange, yellow, purple)
- Extra-virgin olive oil1 tbsp
- Ground black pepper
Cooking Method
- To make the croquettes: pre-heat the grill to 200°C. Dissolve the vegetable stock cube in the boiled water and place in a saucepan with the fine polenta. Bring to a gentle boil and cook for 5 minutes until the polenta mixture has a consistency similar to mashed potato.
- Spread the polenta mixture on to a baking tray or plate to a thickness of about 1cm. Leave to cool for around 5 minutes until the mixture is cool enough to handle.
- Place the linseeds in a small bowl. Using your hands, roll the cooled polenta into balls, about 1 inch in diameter, and roll the polenta balls in the linseeds to coat them.
- Grill the croquettes for 8 minutes, shaking once, to lightly toast the linseed coating. Set aside.
- Grate the heritage carrots and toss with the spinach leaves, olive oil and black pepper.
- Top the salad leaves with the croquettes and sprinkle over any remaining linseeds to garnish. Serve and enjoy.
Nutritional Information
| Typical Values | per 100g | per 417g serving |
|---|---|---|
| Energy | 89 kcal 368 kj | 371 kcal 1536 kj |
| Fat of which saturates | 5.8 g 0.6 g | 24.3 g 2.7 g |
| Carbohydrate of which sugars | 4.1 g 2.2 g | 17.1 g 9.3 g |
| Fibre | 4.2 g | 17.5 g |
| Protein | 2.9 g | 12.1 g |
| Salt | 0.7 g | 2.8 g |
Spinach and carrots
Apart from being super tasty, spinach is also a fantastic way to get your greens without exacerbating the symptoms of irritable bowel syndrome (IBS). Spinach and carrots are both non-cruciferous vegetables, making them friendlier to your digestive system than their cruciferous cousins, such as broccoli and cabbage. Spinach and carrots are also a good source of beta carotene, a nutrient which converts to vitamin A in the body where it helps support healthy eyesight.
Polenta
Polenta is a delicious alternative grain for those whose IBS symptoms are worsened by wheat and rye. It's also a good source of fibre and protein.
Linseed (flaxseed)
Linseeds, also known as flaxseeds, can help reduce bloating and cramps and are a great source of soluble fibre.
I had Covid im March with bad tummy symptoms i had ibs before taking Covid. Felt tumny has been off since i had bad episodes of belching few months ago Doc said was anxiety. This settled now have...
Pollyhendo
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.