⏱ 55 min totalItalian Bean Balls with Marinara
Per 1 serving · 254 g · 16 ingredients
of a 2,000 cal day
- Protein12g13% of calories
- Carbs38g41% of calories
- Fat19g46% of calories
- ✓ Cholesterol free
At a glance
One serving of Italian Bean Balls with Marinara (254 g) has 353 calories, with 12 g of protein, 38 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (24% DV), dietary fiber (37% DV) and Vitamin A (32% DV). Keep an eye on sodium, which provides 44% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber37%
- Vitamin A32%
- Vitamin K127%
- Thiamine25%
- Niacin27%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin E16%
- Riboflavin (B2)14%
- Pantothenic acid10%
- Choline11%
- Calcium11%
Watch
20%+ of the daily value
- Sodium44%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup, chopped English walnuts
³⁄₁₆ cup Rolled oats
¼ cup grated Carrots
⅛ cup Parsley
¹⁄₁₆ cup leaves, whole Basil
½ tbsp Sun-dried tomatoes
¾ cloves, minced Garlic
⅜ cup Kidney beans
¼ tbsp, ground Flaxseed- 🥄¾ tbsp Water
⅛ tbsp Olive oil
¼ tsp, leaves Oregano- 🥄³⁄₁₆ tsp Salt
¼ dash Black pepper
¼ cup Marinara sauce- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
Heat the oven to 350°F. Line a large baking sheet with parchment, spread the walnuts on it, and toast until fragrant and lightly golden, 7–9 minutes. Let cool briefly.
- 2
Pulse the rolled oats in a food processor to a coarse flour; transfer to a large mixing bowl.
- 3
Add the grated carrots, parsley, basil, sun-dried tomatoes, garlic, and the toasted walnuts to the bowl with the oat flour and toss to combine.
- 4
In the food processor, pulse the drained, rinsed kidney beans to a coarse paste. Scrape into the mixing bowl and fold into the vegetable–oat mixture.
- 5
In a small bowl, whisk the ground flaxseed with the water and let stand about 5 minutes to thicken. Stir this into the mixture until evenly combined.
- 6
Season the mixture with olive oil, oregano, salt, black pepper, and red pepper flakes, adjusting to taste.
- 7
Pack the mixture firmly into golf-ball-sized portions and arrange on the parchment-lined sheet.
- 8
Bake for 20 minutes, carefully flip, and bake 15–20 minutes more until golden and set. Cool on a rack for 10 minutes to firm up.
- 9
Serve warm with marinara spooned over the top.
Vitamins & minerals
Amounts for 1 serving (254 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 289 μg | 32% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 152 μg | 127% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 90 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 4 mg | 46% |
| Potassium | 811 mg | 17% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 272 mg | 39% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 73% |
| Manganese | 2 mg | 66% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 956 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,985 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 8,913 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 9 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 9 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Italian Bean Balls with Marinara?
One serving of Italian Bean Balls with Marinara (1 serving) has 353 calories, which works out to 139 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Italian Bean Balls with Marinara high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 13% 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 Italian Bean Balls with Marinara keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Italian Bean Balls with Marinara?
1019 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Italian Bean Balls with Marinara?
8 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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