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black garlic,  Courgette and Peas with  Polenta mash

This tasty recipe is vegan and gluten free and an excellent introduction to Polenta.

Black Garlic Illustration 2-01.png

serves - 2                    difficulty - easy             prep time - 30 mins




  • 1 Large courgette

  • 50g Sunflower seeds

  • 4 tbsp Green coriander seeds

  • 160ml Single cream / crème fraiche

  • 150g Peas

  • 160g Polenta

  • 640ml Stock / water

  • 1 Clove of garlic

  • A bunch of mint

  • 1 tsp Green pesto

  • Drizzle of extra virgin olive oil

  • 1 Clove of original black garlic

  • Salt and pepper



Crush the clove of garlic and fry it in a medium sized saucepan with a drizzle of oil and a pinch of salt. When it begins to soften, add the polenta with all the water or stock. Make sure to stir the polenta as you add the water to avoid lumps forming. Continue to cook the polenta, stirring it every few minutes, for 35 minutes.

Whilst the polenta cooks, preheat the oven at 190C / 375F. Put the sunflower seeds on a tray and toast them for 10 minutes until golden brown, then set aside for later.

Place a wide based frying pan on a high heat and let it get hot before adding a dash of oil. As it heats, cut the courgette into wedges that are 1-2cm. place the courgette wedges side by side in the pan and drizzle with oil.  when cooked place them on a paper towel to absorb any extra oil.

By now the polenta will be nearly ready. Add the cream or crème fraiche and stir it in, adding a little more water if it is too thick. 

In a separate pan, bring 400ml of water to the boil and drop the fresh or frozen peas in. Simmer, Drain, and add them to the frying pan you cooked the courgette in. Add pesto to the peas with some chopped mint and loosen with a drizzle of oil if it’s too thick.

Taste the polenta and adjust the seasoning to taste. Plate up by spreading a dollop of polenta on the plate, then pile everything else on top. Drizzle with oil and sprinkle with thinly sliced black garlic and toasted sunflower seeds.

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