Amaranth
Amaranthus spp.Clinical Encyclopedia
Amaranth provides 371 kcal, 13.6g of protein, 65g of carbohydrates, and 6.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Amaranth is a highly nutritious grain known for its high protein content and rich array of vitamins and minerals. It is gluten-free and offers a unique nutty flavor, making it a versatile ingredient in various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Amaranth can be cooked like rice or quinoa, boiled in water or broth, and used in salads, soups, or as a side dish. It can also be ground into flour for baking.
Smart Selection & Storage
Choose amaranth grains that are whole and free from any signs of moisture or mold. Look for a clean, dry package with a long shelf life.
Store amaranth in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze.
Myths vs Realities
Healthy Recipes
Amaranth Breakfast Bowl
Start your day with a nutritious amaranth breakfast bowl topped with fresh fruits and nuts for a wholesome meal.
- 1 cup cooked amaranth
- 1/2 cup almond milk
- 1 banana, sliced
- 1/4 cup mixed berries
- 2 tablespoons almond butter
- 1 tablespoon chia seeds
- 1. In a bowl, combine the cooked amaranth and almond milk, mixing well.
- 2. Top with sliced banana, mixed berries, and a dollop of almond butter.
- 3. Sprinkle chia seeds on top and enjoy your healthy breakfast.
Amaranth and Vegetable Stir-Fry
A colorful stir-fry featuring amaranth and seasonal vegetables, perfect for a quick and healthy dinner.
- 1 cup cooked amaranth
- 1 cup mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- Salt and pepper to taste
- 1. Heat olive oil in a pan over medium heat and sauté garlic until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in cooked amaranth and soy sauce, season with salt and pepper, and serve hot.
Amaranth Salad with Chickpeas
A refreshing salad combining amaranth and chickpeas, packed with protein and fiber for a satisfying meal.
- 1 cup cooked amaranth
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1/2 red onion, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked amaranth, chickpeas, cucumber, and red onion.
- 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
- 3. Toss well and serve chilled or at room temperature.
Amaranth Pancakes
Fluffy amaranth pancakes that are gluten-free and packed with nutrients, perfect for a healthy brunch.
- 1 cup amaranth flour
- 1 cup almond milk
- 2 eggs
- 1 tablespoon honey
- 1 teaspoon baking powder
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix amaranth flour, baking powder, and a pinch of salt.
- 2. In another bowl, whisk together almond milk, eggs, honey, and vanilla.
- 3. Combine wet and dry ingredients, then cook pancakes on a heated skillet until golden brown on both sides.
Amaranth and Lentil Soup
A hearty and nutritious soup featuring amaranth and lentils, perfect for a cozy meal.
- 1 cup cooked amaranth
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils, vegetable broth, and cumin; bring to a boil.
- 3. Reduce heat, add cooked amaranth, and simmer for 20-25 minutes. Season with salt and pepper before serving.
Amaranth Energy Bars
Homemade energy bars made with amaranth, nuts, and dried fruits, perfect for a healthy snack on the go.
- 1 cup cooked amaranth
- 1/2 cup almond butter
- 1/2 cup oats
- 1/4 cup honey
- 1/2 cup mixed nuts, chopped
- 1/4 cup dried fruits
- 1. In a mixing bowl, combine cooked amaranth, almond butter, oats, honey, nuts, and dried fruits.
- 2. Press the mixture into a lined baking dish and refrigerate for at least 2 hours.
- 3. Cut into bars and store in an airtight container.
Amaranth Stuffed Peppers
Colorful bell peppers stuffed with a flavorful mixture of amaranth, black beans, and spices for a satisfying meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked amaranth
- 1 can black beans, drained
- 1 teaspoon chili powder
- 1/2 cup corn
- 1/2 cup salsa
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked amaranth, black beans, chili powder, corn, and salsa.
- 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes until the peppers are tender.
Amaranth Quinoa Bowl
A nutritious bowl combining amaranth and quinoa, topped with roasted vegetables and a tahini dressing.
- 1/2 cup cooked amaranth
- 1/2 cup cooked quinoa
- 1 cup roasted vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt to taste
- 1. In a bowl, layer cooked amaranth and quinoa.
- 2. Top with roasted vegetables.
- 3. In a small bowl, whisk tahini, lemon juice, and salt, then drizzle over the bowl before serving.
Amaranth and Spinach Frittata
A protein-packed frittata featuring amaranth and fresh spinach, perfect for breakfast or brunch.
- 1 cup cooked amaranth
- 4 eggs
- 2 cups fresh spinach
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a skillet, heat olive oil and sauté spinach until wilted.
- 3. In a bowl, whisk eggs, then mix in cooked amaranth, spinach, feta, salt, and pepper. Pour into the skillet and bake for 20-25 minutes until set.
Frequently Asked Questions (FAQ)
Is amaranth gluten-free?
Yes, amaranth is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
How do you cook amaranth?
To cook amaranth, use a ratio of 1 cup of amaranth to 2.5 cups of water. Bring to a boil, then reduce heat and simmer for about 20 minutes.
Can amaranth be eaten raw?
While amaranth can be sprouted and eaten raw, it is generally recommended to cook it to improve digestibility and nutrient absorption.
What are the health benefits of amaranth?
Amaranth is rich in protein, fiber, vitamins, and minerals, which can support muscle health, digestion, and overall well-being.
How can I incorporate amaranth into my diet?
Amaranth can be added to soups, salads, or used as a base for grain bowls. It can also be used in baking as a gluten-free flour.
Is amaranth suitable for weight loss?
Yes, due to its high fiber content, amaranth can help you feel full longer, which may aid in weight management.
What nutrients are abundant in amaranth?
Amaranth is particularly high in protein, iron, magnesium, and calcium, making it a nutrient-dense food.
Can amaranth help with anemia?
Yes, amaranth's high iron content can be beneficial for individuals with anemia, especially when combined with vitamin C-rich foods to enhance absorption.