Amaranth is an ancient grain, revered by the Aztecs and considered as a “super grain” due to its impressive nutrient profile. Despite being referred to as a grain, amaranth is technically a seed from the Amaranthus plant. What sets amaranth apart is its rich protein content, especially lysine, an amino acid that’s less common in other grains. It is also high in minerals, antioxidants, and is known to have anti-inflammatory properties.
Nutritional Information (per 100g cooked):
- Calories: ~102 kcal
- Protein: ~3.8g
- Carbohydrates: ~18.7g
- Fat: ~1.6g
- Dietary Fiber: ~2.1g
- Sodium: ~8mg
Ingredients:
- 100% whole grain amaranth seeds
How to Use:
- Toasting: Optional, but toasting the seeds in a dry skillet prior to cooking can enhance their nutty flavor.
- Boiling: Use a ratio of 1 cup amaranth to 2.5 cups liquid. Bring to a boil, then reduce heat, cover, and simmer for about 20-25 minutes.
- Applications: Works well in porridges, salads, side dishes, or as an addition to soups and stews.
Recipe Idea – Amaranth Porridge with Fruits and Nuts: Ingredients:
- 1 cup amaranth seeds
- 2.5 cups almond milk (or any milk of choice)
- 1 banana, sliced
- A handful of berries
- A sprinkle of chia seeds
- A handful of toasted almonds
- 1 tbsp honey or maple syrup
Instructions:
- (Optional) Toast the amaranth seeds in a dry skillet over medium heat for a few minutes, stirring frequently until they release a nutty aroma.
- In a saucepan, combine the toasted amaranth and almond milk. Bring to a boil.
- Reduce the heat to low, cover, and let it simmer for 20-25 minutes, stirring occasionally, until the seeds are tender and the consistency is creamy.
- Serve the porridge in bowls, topped with banana slices, berries, chia seeds, and toasted almonds. Drizzle with honey or maple syrup for added sweetness.
Diets it fits into:
- Vegetarian
- Vegan
- Gluten-Free
- Whole Foods Plant-Based
- Paleo (some strict paleo followers might exclude it)
Note: Amaranth is naturally gluten-free, making it a good choice for those with celiac disease or gluten sensitivities. Always check for potential cross-contamination by looking at labels and ensuring it’s processed in a gluten-free facility if there’s extreme sensitivity.
