Amaranth polenta with vegetables

Amaranth polenta with vegetables recipe videos

Amaranth polenta with vegetables is a hearty, gluten-free dish made by cooking amaranth grain into a creamy, porridge-like consistency, similar to traditional corn polenta, and served with sautéed or roasted vegetables. It typically features amaranth cooked with water or broth and is paired with seasonal veggies like zucchini, bell peppers, onions, and tomatoes, often seasoned with herbs and garlic. This dish is rooted in Mexican and Central American cuisine, where amaranth has been a staple for centuries.

🍽️ Nutrition at a glance

This dish is primarily a complex carbohydrate source with moderate protein and low fat, offering a good balance of fiber and essential minerals. A typical serving provides around 250-300 calories, making it a nutritious, energy-dense meal option.

Nutrition breakdown

Calories	280 kcal
Protein	10 g
Carbs	48 g
Fat	5 g
Fiber	7 g
Sugar	2 g
Sodium	350 mg
Iron	4.5 mg
Magnesium	160 mg
Phosphorus	320 mg
Manganese	2.1 mg
Potassium	350 mg
Calcium	120 mg
Zinc	2.3 mg
Folate	80 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Amaranth is an ancient pseudocereal that was sacred to the Aztecs and is now celebrated for being a complete protein, containing all essential amino acids. Nutritionally, it's exceptionally high in iron, magnesium, and phosphorus compared to many grains, making it a powerhouse for plant-based diets.