Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Polenta Cubes:
- 2 cups vegetable stock
- 3 cloves chopped garlic
- 1/4 cup cayenne sauce
- 1 cup cornmeal
- 1/4 cup faux Parmesan
- salt and pepper to taste
- The dish:
- 4 cups polenta cubes
- 3 packages vegan prawns (about 18, medium-sized)
- 1 package vegan crab, sliced in ½ inch pieces (about 2 cups)
- 1 tbsp. Olive oil
- 2 shallots, chopped
- 2 cloves garlic, chopped
- 1 cup vegetable stock
- ¼ cup kalamata olives, pitted
- ¼ cup chopped sun dried tomatoes
- ¼ pound fresh arugula (fresh basil does well, too)
- ¼ cup balsamic vinegar
- 2 teaspoons chopped fresh basil
- salt and pepper to taste
- =
Directions
*Place garlic, stock, and cayenne sauce in a saucepan and bring to a boil. Slowly whisk in the corn meal and stir for 4 to 5 minutes on low heat. Whisk in the parmesan and season with salt and pepper. Pour into a greased 9" square cake pan and allow to cool in the fridge for one hour. When cool, cut into ½ inch cubes.
Heat oil in a large pan over medium heat and sauté shallots and garlic until translucent. Add seafood and stock and simmer to reduce, 2-3 minutes. Add olives and sun dried tomatoes and cook for another 2 minutes. Add arugula and cook until it wilts. Add polenta cubes and toss to mix.
Add vinegar and basil and season with salt and pepper. Serve hot.