Amaranth is a great option when you want introduce variety into the diet. Studies show that eating a wide variety of plant-based foods can improve the microbiota and variety of bacteria in the gut, which are essential for good health. It is advisable to include a greater variety of fruits, vegetables, nuts and seeds, legumes and cereals in the diet, especially whole grains.
We know that Whole grains should be part of a healthy diet for their great health benefits: not only are they very nutritious and provide stable energy, helping to maintain a healthy weight, but they also help control cholesterol levels and blood pressure, improve the appearance of hair, skin and nails, strengthen the heart and reduce inflammation.
Among the whole grains, those known as ancient cereals or ancestral cerealswhich have been less modified. Some have become very popular, such as spelled, buckwheat or quinoa.
The amaranth It is perhaps less known, but its popularity is growing and it is not by chance: It is one of the most nutritious cereals that are known and also gives options to people looking for gluten-free cereals for their recipes.
Here we will tell you why amaranth is so nutritious, how to cook it and we will give you several delicious and gluten-free recipes with amaranth.
What is amaranth and how to cook it
Amaranth is a tiny grain very similar to quinoa. Stands out for being one of the best sources of protein between cereals and pseudocereals. It is also rich in fiber, minerals such as calcium, iron, magnesium, selenium, manganese and B vitamins.
Due to its nutritional contribution, amaranth is an excellent option for people with plant-based diets, athletes, growing children and the elderly, because supports brain functions and strengthens bones. Due to its richness in antioxidants, it also protects the heart and prevents the appearance of chronic diseases. Among other benefits, it stands out for its protection against inflammation and for helping to lower cholesterol and control weight.
Although it has been rediscovered in the West only a few years ago, this pseudocereal It was already consumed by Aztecs, Incas and Mayanswho in addition to cooking it used it in ceremonies and as medicine.
How to cook amaranth
This cereal has many uses in the kitchen and is very easy to cook. This is a basic amaranth recipe, so you can use it as a garnish or as a base for other recipes.
INGREDIENTS FOR 4 PEOPLE
- 1 cup amaranth
- 3 cups of water
- salt
PREPARATION (5′ + 20′ cooking):
- In a pot, put the amaranth with the water and a pinch of salt.
- Bring to a boil, lower the heat and cook until the water evaporates, about 20 minutes.
Its flavor is reminiscent of dried fruits and cooked can be used as a garnish or to prepare salad basesbowls, croquettes, vegetable burgers.
It can also be added to smoothies to increase its nutritional value, used to prepare breakfast porridge, added to soups instead of noodles or to thicken stews and stews.
How to make puffed amaranth
Apart from the whole grain, you can buy amaranth flakes, flour or puffed amaranth, which can be used in gluten-free baking and pastries.
Puffed amaranth is easy to prepare at home.
- Simply heat a saucepan without oil.
- Once hot, add a tablespoon of amaranth and let it pop like popcorn.
- Remove from the pan and continue with another tablespoon, until you have the amount you want.
Recipes with amaranth
Here you have a selection of recipes with healthy, delicious and very nutritious amaranth.
Amaranth porridge with fruits and nuts
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Amaranth porridge
A very nutritious alternative to the typical breakfast: amaranth porridge. Thanks to its protein content, it assures us that we will not have cravings to snack between meals.
INGREDIENTS FOR 2 PEOPLE
- half a cup of amaranth
- 1.5-2 cups of vegetable drink (or a combination of water and vegetable drink)
- a pinch of salt
- cinnamon or vanilla extract (optional)
PREPARATION (5′ + 25′ cooking):
- In a pot, put the amaranth to boil along with the vegetable drink or water and a pinch of salt.
- When it comes to a boil, lower the heat and cook for about 20 minutes. Add more vegetable drink if you prefer a more liquid texture.
- Optionally, you can add cinnamon or vanilla extract.
Serve with a little more vegetable drink and toppings of your choice, such as fresh fruit, dried fruit, nuts, spices, maple syrup or honey, chocolate, nut butter…
Amaranth tabbouleh with parsley and vegetables
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amaranth tabbouleh
The classic salad in a much more nutritious version. Amaranth is a perfect grain for this salad, since all the ingredients are chopped very finely and can be mixed well with this dwarf grain.
INGREDIENTS FOR 4 PEOPLE (STARTER) OR 2 (MAIN COURSE):
- 1/2 cup amaranth
- 1 cup parsley
- 4 tablespoons of mint
- 2 very ripe tomatoes
- half a cucumber
- half a chive
- 1 avocado
- 4 tablespoons olives (optional)
- 6 tablespoons olive oil
- juice of half a lemon
- 1 clove of garlic
- half a teaspoon of cumin
- half a teaspoon of ground coriander
- black pepper
- salt
PREPARATION (15′ + 20′ cooking):
- To cook amaranth, in a pot combine 1/2 cup amaranth with 1.5 cup water and a pinch of salt. Bring to a boil and cook without lid for about 20 minutes. Let cool.
- For the salad, peel and chop the onion. Dice the tomatoes and discard the juice. Cut the cucumber into small cubes. Chop the parsley and mint.
- In a bowl, combine the chopped vegetables, fresh herbs, olives and amaranth.
- On the other hand, mix the olive oil with the lemon juice, salt, minced garlic, spices and black pepper.
- Pour over the tabbouleh, mix well and let cool.
Vegetable lentil and amaranth burgers
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Amaranth and lentil burger
These amaranth-based vegetable burgers are rich in protein and very easy to prepare. If we make a double quantity, they are easy to freeze and can be kept ready for times when we are in a hurry.
INGREDIENTS FOR 8 BURGERS
- 1 cup cooked amaranth
- 1 cup cooked lentils
- 3/4 cup fine rolled oats (certified gluten-free if you need them)
- 1 egg or 2 tablespoons psyllium
- 1 onion
- 1 carrot
- 2 cloves of garlic
- 4 tablespoons sunflower seeds
- 3 tablespoons nutritional yeast
- 2 tablespoons fresh parsley
- 1 tablespoon oil
- half a teaspoon of cumin
- half a teaspoon of paprika
- salt
- oil for frying
PREPARATION (10′ + 20′ refrigeration + 35′ cooking):
- Chop the onion and garlic. Peel and grate the carrot. Chop the parsley.
- In a frying pan, heat 1 tablespoon of oil and sauté the onion and garlic for about 5 minutes. Add the carrot and sauté for about 7 more minutes. In the last seconds, add the spices and give it a couple of turns in the pan. If you are in a hurry, you can use raw vegetables.
- Pour the well-drained lentils into a bowl and mash with a fork. Add the amaranth, oats, psyllium or egg, sofrito, seeds and seasonings. Season well and mix.
- Place in the refrigerator and refrigerate for about 20 minutes. You should obtain a moldable dough. If it is too liquid, add a little more oat flakes.
- With the help of wet hands, form thin burgers and fry with a little oil for about 2 minutes on each side.
- Serve with sauce of your choice and salad.
Amaranth bars with nuts and chocolate coating
Amaranth and nut energy bars
These amaranth bars are a perfect snack or a good breakfast for times in a hurry. It is a very easy and versatile recipe, because you can use different types of nuts.
INGREDIENTS FOR 8 BARS
- 1 cup of puffed amaranth
- 1/2 cup unsalted roasted cashews
- 1/4 cup pumpkin seeds
- 1/2 cup unsalted pistachios
- 1/2 cup dried cranberries
- a pinch of salt
- 1/2 cup almond butter
- 1/2 cup honey or rice syrup
- half a teaspoon of vanilla extract
- 50 g dark chocolate (optional)
- 1 teaspoon coconut oil (optional)
PREPARATION (10′ + 5′ cooking):
- Grease a 20 cm rectangular mold or container with a little oil or line it with greaseproof paper.
- In a bowl, mix the amaranth with the nuts and salt.
- In a small saucepan, combine the almond butter, honey, and vanilla extract and heat over low heat until blended.
- Pour the liquid mixture into the dry mixture and mix well. Immediately pour it into the lined mold and smooth it out by pushing it with a spatula.
- Place in the freezer and prepare the chocolate coating. In a bowl, in a double boiler, melt the chocolate with the coconut oil. Pour on top of the bars and place in the refrigerator. Chill for about 4 hours before cutting. Store in the refrigerator.
- If you are not going to use the chocolate topping, put it directly in the refrigerator.