⏱ 30 min totalAmaranth Polenta & Chickpea Marinara
Per 1 serving · 616 g · 17 ingredients
of a 2,000 cal day
- Protein17g16% of calories
- Carbs64g63% of calories
- Fat9.6g21% of calories
- ✓ Cholesterol free
At a glance
One serving of Amaranth Polenta & Chickpea Marinara (616 g) has 396 calories, with 17 g of protein, 64 g of carbohydrates and 9.6 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (34% DV), dietary fiber (48% DV) and Vitamin C (38% DV). Keep an eye on sodium, which provides 61% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber48%
- Vitamin C38%
- Vitamin E20%
- Thiamine108%
- Riboflavin (B2)133%
Good source of
10–19% of the daily value
- Vitamin K10%
- Choline15%
Watch
20%+ of the daily value
- Sodium61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ small Onion
¼ tbsp Granulated sugar
1 cloves, minced Garlic
⅛ tsp, leaves Oregano
⅛ tsp, leaves Thyme- 🥄¹⁄₁₆ tsp Salt
- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
⅞ cup Tomatoes
1 tbsp Tomato paste
⅜ cup Chickpeas
¾ cup Vegetable broth
¼ cup Amaranth grain
³⁄₁₆ cup Almond milk- 🥄½ tbsp Nutritional yeast
⅛ tsp Garlic powder
¼ dash Black pepper
Directions
- 1
Heat the olive oil in a medium pot over medium-high heat.
- 2
Add the diced onion and sugar, and sauté until the onions are golden, about 5-7 minutes. Add a few tablespoons of water if needed to prevent sticking.
- 3
Add the minced garlic and sauté for another 2 minutes. Stir in the oregano, thyme, salt, red pepper flakes, diced tomatoes, tomato paste, and chickpeas. Simmer uncovered for 10 minutes, then remove from heat.
- 4
In a separate medium-sized pot, bring the vegetable broth and a pinch of salt to a boil. Whisk in the amaranth and reduce heat to medium-low. Cook uncovered, stirring frequently, for 20-25 minutes until thick and bubbly.
- 5
Stir in the almond milk, nutritional yeast, garlic powder, and black pepper. Simmer for another 5 minutes until the polenta is thick and the amaranth is tender, adding more milk if needed.
- 6
Serve the amaranth polenta in bowls topped with a scoop of chickpea marinara.
Vitamins & minerals
Amounts for 1 serving (616 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 55 μg | 6% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 13 μg | 10% |
| Thiamine | 1 mg | 108% |
| Riboflavin (B2) | 2 mg | 133% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 90% |
| Folate (B9) | 133 μg | 33% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 233 mg | 23% |
| Iron | 7 mg | 87% |
| Potassium | 1,055 mg | 22% |
| Magnesium | 175 mg | 42% |
| Phosphorus | 401 mg | 57% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 62% |
| Manganese | 3 mg | 113% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 672 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 9,930 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 396 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Amaranth Polenta & Chickpea Marinara?
One serving of Amaranth Polenta & Chickpea Marinara (1 serving) has 396 calories, which works out to 64 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Amaranth Polenta & Chickpea Marinara high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Amaranth Polenta & Chickpea Marinara keto-friendly?
It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Amaranth Polenta & Chickpea Marinara?
1400 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Amaranth Polenta & Chickpea Marinara?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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