Recipe description
June 12, 2026
Amaranth Bowl with Roasted Vegetables
A fiber-rich bowl that supports gentle digestion and gut-friendly variety.
Plant Based
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from amaranth and roasted vegetables.
- Includes colorful vegetables that support dietary polyphenols and nutrient diversity.
- Balanced with plant protein, healthy fats, and slow-release carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Amaranth
1
cup
Zucchini
1
piece
Carrot
1
piece
Capsicum, red
1
piece
Oil, olive
2
tablespoon
salt
1
teaspoon
black pepper
1
teaspoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Rinse the amaranth under cold water and cook it according to package instructions.
3
Chop the zucchini, carrot, and bell pepper into bite-sized pieces.
4
Toss the chopped vegetables with olive oil, salt, and black pepper.
5
Spread the vegetables on a baking sheet and roast in the preheated oven for 20-25 minutes or until tender.
6
Serve the cooked amaranth in bowls topped with the roasted vegetables.
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Nutrition
480 kcal
Calories
12 g
Protein
60 g
Carbohydrates
8 g
Fiber
6 g
Sugar
10 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What is amaranth and why use it in this bowl?
Amaranth is a tiny, protein-rich seed that cooks like a grain; it adds fiber, texture, and a nutty flavor to the bowl.
Can I customize the vegetables or add protein?
Yes—use whatever vegetables you like and add tofu, beans, or lentils for extra protein. Adjust cooking times accordingly.
How do I cook amaranth and how long does it take?
Rinse, simmer 1 cup amaranth with 2.5–3 cups water for about 20–25 minutes until tender and fluffy; adjust liquid as needed.
How should I roast vegetables for best flavor and texture?
Toss cut vegetables with oil and seasonings; spread in a single layer on a sheet; roast at 425°F / 220°C for 20–30 minutes, stirring halfway.
Is this bowl gluten-free or dairy-free?
Yes. It’s naturally gluten-free if you use gluten-free seasonings; dairy-free unless you add dairy toppings.
How many servings does this make and how should I portion it?
The recipe yields about 2–4 servings depending on portion size; divide amaranth and roasted vegetables evenly.
How can I store leftovers and for how long?
Refrigerate in airtight containers for up to 3–4 days; you can freeze cooked amaranth for longer storage.
Can I make this ahead for meal prep?
Yes—cook the amaranth and roast vegetables in advance, then assemble bowls during the week; store components separately.
What are the nutrition benefits mentioned?
Amaranth provides plant-based protein and fiber; vegetables add more fiber, vitamins, minerals, and polyphenols.
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