Amaranth may seem like a new trendy cereal because in Europe not much is grown, but it is a well known food in America, where the Aztecs and the Mayans already cultivated and consumed it. It was also known in India at least since 1,000 BC, which suggests that it may not have a single origin.

There are a lot of species of the genus Amaranthus, which include wild and ornamental varieties, about a dozen of which are grown for food because they have larger seeds. For example, in Mexico and Central America Amaranthus cruentus and A. hypochondriacus are indigenous, while in India, China and Southeast Asia A. blitum, A. spinosus and A. tricolor are cultivated because their leaves are used more than their seeds.

With amaranth we can prepare a delicious gluten-free tabbouleh, avoiding wheat couscous.

What is amaranth and its properties

Amaranth is a pseudocereal (like quinoa) which is related (although very distant) to chard and spinach. Surely you are familiar with its use as a cereal, just like rice or millet, but the truth is that the plant is also edible.

• amaranth seeds (what we commonly call «amaranth») are very tiny, almost the size of poppy seeds, and are usually tan or brown in color. One of the attractions is that contain all essential amino acids (complete proteins), and a content Total protein about 26 grams per 100 grams of seeds. It is also very rich in iron, magnesium, phosphorus and manganese.
• as a vegetable It is very similar in size and flavor to spinach, and unlike seeds, its protein content, even if they are complete, is very low (around 1 gram per 100 grams). The good thing is that It is rich in vitamins A, C, K, B6, riboflavin, folic acid, calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. Also, like spinach, it is a vegetable high in oxalates (they sequester calcium, so it cannot be considered a good source of calcium).

6 ways to cook amaranth

In Spain we can find grain amaranth in vegan stores, herbalists and health food stores, as well as other forms such as amaranth flakes or puffed amaranth, which gives us more options for breakfasts, for example.

In Asian supermarkets we can find fresh amaranth (the vegetable) in season, which is usually in spring and summer. We can prepare amaranth in many ways. These 6 ways to cook it are simple.

1.Cooked amaranth

Use cooked amaranth just like quinoa, millet or rice. You can add it to soups, broths, stews, casseroles, etc., make stir-fries, salads, stuffed with grape leaves or cabbage leaves…

Its flavor is mild and reminiscent of nuts, making it much tastier than white rice.

He amaranth (seed) It has a very small grain and it is easy for it to go overboard or become pasty. Despite being so small, they can take time to cook, so my recommendation is:

• Let soak 1 cup of amaranth in plenty of water for at least half an hour.
• drain it fine with a fine strainer.
• In a saucepan, put a couple of tablespoons of olive oil over medium heat.
• Brown the amaranth for a couple of minutes.
• Add 1 and 1/2 cups of water, Put it on high heat and cover it.
• When it starts to boil, put it on low heat.
• When there is no water left (it will be 8-10 minutes), turn off the heat and let it rest for 10 minutes.
• Stir with a fork to separate the grains.

It can also be done directly, without soaking: You just have to cook it with 3 parts water for every cup of amaranth, covered, until there is no water left (about 20 minutes) and serve immediately.

2.Toasted amaranth

We can also do the roasted amaranth to eat it, instead of boiled. You can eat this amaranth directly or use it as a breakfast cereal. To do this:

• Heat 1 tablespoon of oil of olive in a pot over medium-high heat.
• Add the amaranth just enough to fill the bottom (it will depend on the size of your pot or saucepan).
• Stir it well, gently, as soon as they start to jump (like popcorn).
• When all or almost all of the seeds have been toasted, remove them to a bowl so that they cool and do not burn.

3.Amaranth porridge

It is also good to have amaranth for breakfast by adding it to porridge, instead of using oats.

• Leave 1/4 cup of amaranth soak with plenty of water all night.
• The next day drain it and cook it with vegetable drink (the amount you want, depending on the texture you want) until tender (it will be just over 5 minutes).
• Help yourself to it with fresh fruits and dried, grated coconut, etc.

4.Amaranth in steamed plant

In India the plant is consumed as a vegetable. There are green and purple varieties, so you can make very colorful dishes with it. You can search for it as «laal math», «chawli leaves», or «math chi bhaji».

To retain flavor, color and nutrients, they are prepared by steam or they are added at the end of cooking in curries and other stews. Also sand used to fill parathas (a type of flatbread), to make raitas (sauces with yogurt) and in salad.

5.Amaranth plant sautéed in the wok

In China the amaranth plant is known as «Chinese spinach» or «yin choy». The tender purple ones (which have green edges) are used more to provide color, and they are cooked like other leafy green vegetables, sautéing or blanching them just enough so that they are tender but do not lose their texture, color and flavor.

An example would be a wok stir fry: Add chopped garlic and chopped amaranth leaves, sauté briefly and add salt and sesame oil just before taking out and serving.

Virginia Garcia

6.Amaranth plant in stews

In many parts of Africa it is also a cultivated and consumed plant, especially in the west, humid areas and South Africa. It is mainly consumed as a vegetable in stews and stews. It is added in a traditional way, like any other type of vegetable.