Soft Polenta

Soft polenta makes a great Sunday breakfast. Alternatively, use it as a base and stack it with roasted vegetables—to make a main meal.  Serving the polenta with soy milk turns this recipe into a ‘rich source’ of phytoestrogens.


  • 1 tsp salt
  • 2 cups polenta (corn meal)
  • 800 ml soy milk, to serve


  1. Place 6 cups of water and the salt into a saucepan. Cover with a lid and bring to the boil.
  2. Gradually stir in the polenta, mixing vigorously with a wooden spoon so no lumps form. Be careful when you have nearly added all the polenta, as the mixture will become very hot and may start to splurt. If the polenta develops lumps, you can always blend it with a hand-held blender to make it smooth.
  3. Cover the saucepan with a lid, reduce the heat and simmer for 20 minutes, stirring every 5 minutes.
  4. Serve the polenta in bowls with soy milk.

Serves 4


  • When making polenta, it is best to use a large rectangular wooden spoon. This acts like a paddle or a cricket bat to help mix the polenta so lumps don’t form.
  • Soak the pot in which you have cooked the polenta overnight with water, and it will be easy to wash the next day.

Per serve: energy 1470 kJ (350 Cal); protein 12 g; fat 8 g; saturatedfat 1 g; cholesterol 0 mg; carbohydrate 57 g; fibre 4 g; calcium 250 mg; iron 4 mg