Amaranth

Nutritional Benefits of Amaranth 

1. High in Protein: Amaranth is particularly high in protein, providing around 9 grams per cup (cooked). It’s a complete protein, meaning it contains all essential amino acids, which is rare for plant-based sources. 
2. Rich in Fiber: One cup of cooked amaranth provides about 5 grams of fiber, which supports digestion, and blood sugar control, and helps maintain a healthy weight. 
3. Packed with Micronutrients:
   1. • Iron: Amaranth contains nearly 5 mg per cup, aiding in oxygen transport and energy production.
      • Magnesium: Essential for muscle and nerve function, magnesium is abundant in amaranth, with 160 mg per cup.
      •  Calcium: Offers a plant-based calcium source with about 116 mg per cup, supporting bone health.
      • Phosphorus: Supports bone and cell health.
      • Potassium: Beneficial for heart health and muscle function. 

4. Gluten-Free: Unlike wheat and some other grains, amaranth is naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance.
5. High in Antioxidants: Amaranth is rich in phenolic acids, which have antioxidant properties that may help combat inflammation and reduce the risk of chronic diseases. 
6. Low Glycemic Index: Amaranth has a lower glycemic index than many other grains, meaning it has a slower effect on blood sugar levels, which is beneficial for sustained energy and blood sugar management.

Comparison to Other Starches

• Higher Protein and Essential Amino Acids: Unlike rice, corn, or wheat, amaranth provides a complete protein profile, making it ideal for those seeking a plant-based protein source.
• Better Micronutrient Density: Amaranth offers a broader range of vitamins and minerals (especially iron, magnesium, and calcium) than many traditional starches, enhancing its nutritional profile. 
• More Fiber: With its high fiber content, amaranth supports digestive health better than refined grains like white rice or pasta, which are low in fiber. 
• Low Glycemic Impact: Amaranth’s effect on blood sugar is milder than that of white rice or potatoes, making it a favorable choice for those monitoring blood sugar levels.

Amaranth

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Cook Time 30 minutes mins

Course Side Dish

Equipment

• 1 Medium Saucepan

Ingredients

  

• 1 Cup Amaranth Grains
• 2 1/2 - 3 Cup Water (use more water for a porridge-like consistency)
• A pinch of salt (optional)

Optional Flavor Additions: fresh herbs (e.g. parsley), chopped nuts (e.g. almonds), spices or lemon zest

Instructions

 

• Combine the amaranth and water in a medium saucepan. For thicker consistency, use about 2 1/2 cups of water; for a softer, goopier texture ideal for porridge, use closer to 3 cups of water.
• Bring to a boil over medium-heat, then reduce to low and simmer.
• Cook for about 30 minutes, or until the water is absorbed, stirring occasionally. The amaranth should be soft, with a creamy texture.
• Remove from heat and let sit for a few minutes to allow any remaining water to fully absorb.
• Season and customize by stirring in fresh herbs like parsley, a sprinkle of chopped nuts like almonds, your favorite spices, or a bit of lemon zest for brightness.

Notes

Recipe and information adapted from Square Fare

Keyword easy recipe

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