Your Recipe

Polenta Parmesan with Spinach and White Beans

Zutat  Menge  Kalorien 
Spinat, roh 200g 46kcal
Olivenöl 28g 248kcal
Käse, Gouda 235g 837kcal
Polenta 100g 70kcal
Tomatensauce aus der Dose, ohne Salzzusatz 562.5g 135kcal
Bohnen, weiß, reife Samen, Konserve 292g 333kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 teaspoons olive oil
1 tube polenta
1 (15 ounce) can white beans, drained and rinsed
2 large handfuls baby spinach leaves
2 1/2 cups tomato sauce, divided
1 cup shredded cheese, I used vegan cheese
INSTRUCTIONS
Heat oven to 400 degrees F. Slice polenta in about 1 inch thick slices, you want to get about 7 slices. Heat a large skillet over medium heat and add olive oil and polenta slices. Cook polenta until crispy, about 5 minutes on each side.
In a medium sized oven safe pan (I like to use my cast iron skillet) mix together white beans, 1 1/2 cups tomato sauce and spinach. Top with polenta slices and then then top each one of those with a spoonful of tomato sauce and about 1 tablespoon shredded cheese.
Bake polenta until heated through and cheese is melted, about 20 minutes. Garnish with fresh herbs before serving, if desired.

Nährwertangaben 
Portionsgröße  709 g | ml
Menge pro Portion  834
3489
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 49g 62%
Gesättigte Fettsäuren  23g 114%
Natrium 1610mg 70%
Gesamte Kohlenhydrate  58g 21%
Ballaststoffe  14g 49%
Zucker  14g
Protein  47g 93%
Vitamin D 0.6mcg 3%
Kalzium 1070mg 82%
Eisen  10mg 58%
Kalium 2209mg 47%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 724.75 mcg 81%
Thiamin [B1] 0.355 mg 30%
Riboflavin [B2] 0.845 mg 65%
Niacin [B3] 4.095 mg 26%
Pantothensäure [B5] 1.604 mg 32%
Vitamin B6 0.703 mg 41%
Cobalamin [B12] 1.81 mcg 0%
Folat [B9] 338.888 mcg 0%
Vitamin C 47.788 mg 53%
Vitamin D 0.588 mcg 3%
Vitamin E 9.641 mg 64%
Vitamin K 506.74 mcg 422%
Betain 104.864 mg 0%
Cholin 65.281 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  58.2 g 21%
Sugars 14 g 28%
Ballaststoffe  13.7 g 49%
Carbohydrate 3.6 g 0%
Netto-Kohlenhydrate 44.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.585 g 0%
Arginin 2.027 g 0%
Asparaginsäure 4.085 g 0%
Cystein 0.485 g 0%
Glutaminsäure 10.817 g 0%
Glycin 1.19 g 0%
Histidin 1.628 g 0%
Isoleucin 2.219 g 0%
Leucin 4.177 g 0%
Lysin 4.124 g 0%
Methionin 1.079 g 0%
Phenylalanin 2.484 g 0%
Prolin 4.434 g 0%
Serin 2.593 g 0%
Threonin 1.764 g 0%
Tryptophan 0.603 g 0%
Tyrosin 2.165 g 0%
Valin 2.908 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 1069.6 mg 82%
Kupfer 0.85 mg 94%
Fluorid 98.16 mcg 0%
Eisen  10.46 mg 58%
Magnesium 232.72 mg 55%
Mangan 1.98 mg 86%
Phosphor 899.35 mg 72%
Kalium 2208.97 mg 47%
Selen 22.06 mcg 40%
Natrium 1610.44 mg 70%
Zink 7.37 mg 67%
andere
Nährstoff Menge  DV
Wasser 541.14 g 0%
Asche 13.429 g 0%