What is amaranth?
Amaranth is an ancient grain which historically was a large part of the Aztec diet. It’s actually not a grain at all – it’s a pseudo-grain, meaning it is a seed like quinoa.
It’s very easy to cook with, highly nutritious, and can be used in place of other grains in dishes such as porridge, buddha bowls, and pancakes.
With a subtly nutty & earthy taste, it makes for a great switch up to other grains when you fancy a change.
From Indigo Herbs, you can buy Amaranth in 3 different forms - the whole grain, the puffed grain, and as a flour. In this blog I will show you how you can cook with all 3 forms.
What are the health benefits of amaranth?
Amaranth is naturally gluten-free so can be a great option for coeliacs or those with gluten-intolerance. It is also highly nutritious, containing all essential amino acids as well as a high total protein content per serving.
Compared to the humble oat (which is also a nutritional hero), the amaranth grain is a real powerhouse containing more fibre, protein, iron, magnesium & manganese per serving, as well as a high vitamin B5 & B6 profile which are essential for energy production, immune system function and mood support to name a few.
Here’s a quick comparison of the differences in nutrition between oats & amaranth:
| Recommended nutrient intake (daily intake, for an average 30 year old woman) | Oats (in ½ cup) | Amaranth (in ½ cup) | |
|---|---|---|---|
| Fibre | 30g | 4.1mg | 6.5g |
| Protein | 30g | 5.3g | 13.1g |
| Iron | 14.8mg | 1.7mg | 7.3mg |
| Magnesium | 270-300mg | 56mg | 240mg |
| Manganese | 270-300mg | 1.5mg | 2.3mg |
| B5 | None set, 5mg a day is a good guide. | 0.5mg | 1.4mg |
| B6 | 1.2mg | 0.5mg | 0.6mg |
The real crowing glory of amaranth is it’s iron content, just ½ a cup of the grain contains around 7.3mg of plant-based, or non-haem iron. For comparison a 180g beef steak contains just 5.2mg. Now meat-sources of iron are generally more easily absorbed but considering amaranth’s high iron content along with many other nutritional benefits that animal-based foods cannot claim (antioxidant & inflammatory profile), I’d say amaranth is a great staple to any diet, and especially for those who are actively trying to increase their iron intake.
As well as the nutritional specifics above, it’s a good idea to diversify the types of foods we eat each day, particularly in relation to plant foods. The more diverse the plants we eat, the better our gut health. And if you haven’t heard already – gut health is central to whole-body health! So instead of just having oats in your porridge, try mixing it up with amaranth every now and then.
How to use it - 3 ways:
WHOLE GRAIN
Amaranth Porridge, with cherry compote & greek yoghurt
High in omega 3, protein, iron, fibre, B vitamins, vitamin K, calcium, magnesium, selenium and zinc. Low in saturated fat & cholesterol. Gluten-free and vegan.
Ingredients:
2 cups soy milk
½ tsp ground nutmeg
Pinch salt
2 cups fresh or frozen sweet cherries, stones removed
2 tbsp chia seeds
1 tbsp maple syrup
¼ lemon (juice of)
Natural or soy yoghurt
Method:
1. Place the amaranth, soy milk, nutmeg and salt in a pan. Stir well and bring to the boil, takes about 5 mins.
2. Turn the heat down and simmer on low for around 15-20 mins, stirring regularly to avoid the mixture sticking. It is done when it thickens up to a consistency you like. Meanwhile make the cherry compote.
3. In a small pan, heat the cherries for about 5 minutes until they are thawed (if frozen) and are softened.
4. Remove from the heat and mash well using a potato masher or a fork.
5. Add the chia seeds, maple syrup, and lemon juice to the cherry compote and stir in.
6. When the amaranth is cooked, transfer to bowls and top with the yoghurt and then the cherry compote.
PUFFED GRAIN
Apricot & Amaranth Energy balls
Good source of Fibre, Protein, Iron, Omega 3. Low in saturated fat & cholesterol. Gluten-free and vegan.
Ingredients:
½ cup (77g) medjool dates, stones removed
⅓ cup (50g) dried apricots
50 ml tbsp water
8 (20g) walnut halves, chopped
14 (20g) cashews, chopped
Method:
1. Chop the dates & apricots and add to a blender with 50ml water. Blitz for 5-10 seconds to form a sticky paste.
2. Empty into a bowl with the chopped nuts and puffed amaranth. Mix well.
3. Use your hands to roll the mixture into 10-12 small balls. Place the balls on a plate in the fridge and leave to set for 30 mins before eating.
4. Balls will keep for up to 5 days in an air-tight container in the fridge.
FLOUR
Amaranth Tortillas
Good source of: Fibre, protein, iron, magnesium, manganese, vitamins B5 & B6. Low in saturated fat & cholesterol. Gluten-free and vegan.
Ingredients:
1 handful fresh parsley, chopped
½ tsp ground cumin
½ tsp ground coriander
¼ tsp salt
1 tbsp olive oil
½ cup water
Method:
1. Mix all the ingredients together in a bowl.
2. Adjust the consistency of the dough by adding either more flour or more water as necessary. You want the dough to stick together into a ball but not to feel sticky to touch.
3. Heat up a flat frying pan, with no oil.
4. Dust the worktop with flour and divide the dough up into 6 golf ball sized balls. One by one roll each ball out into 3mm flat tortillas, using a rolling pin. Don't roll them too thin or they will fall apart.
5. When the pan is really hot, add 1 tortilla at a time and cook for 1-2 minutes on each side until browned.
6. When they're all cooked, cut up into quarters and serve with hummus.
