Steel-Cut Amaranth
Amaranthus hypochondriacusClinical Encyclopedia
Steel-cut amaranth is a whole grain that is rich in protein, fiber, and essential nutrients. It is known for its nutty flavor and chewy texture, 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
Rinse amaranth under cold water, then cook in boiling water or broth for about 20-25 minutes until tender. It can be used in salads, porridge, or as a side dish.
Smart Selection & Storage
Choose amaranth that is whole and free from any debris or discoloration. Look for organic options when possible.
Store in a cool, dry place in an airtight container to maintain freshness and prevent spoilage.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
May help lower cholesterol levels and improve heart health.
Antioxidant properties that protect against oxidative stress.
"Amaranth was a staple food for the Aztecs and is considered a superfood due to its high nutrient density."
Myths vs Realities
Healthy Recipes
Savory Steel-Cut Amaranth Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring steel-cut amaranth, sautéed greens, and a poached egg for a protein-packed meal.
- 1 cup steel-cut amaranth
- 4 cups water
- 1 cup kale, chopped
- 1 tablespoon olive oil
- 2 eggs
- Salt and pepper to taste
- 1. In a saucepan, bring water to a boil and add steel-cut amaranth. Reduce heat and simmer for 20-25 minutes until tender.
- 2. In a skillet, heat olive oil over medium heat and sauté kale until wilted. Season with salt and pepper.
- 3. Poach the eggs in simmering water, then assemble the bowl with amaranth, sautéed kale, and topped with poached eggs.
Amaranth and Vegetable Stir-Fry
A colorful stir-fry of seasonal vegetables and steel-cut amaranth, tossed in a light soy sauce for a quick and healthy dinner.
- 1 cup steel-cut amaranth
- 4 cups water
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. In a large skillet, heat sesame oil and add ginger and mixed vegetables. Stir-fry for 5-7 minutes until crisp-tender.
- 3. Add cooked amaranth and soy sauce to the skillet, tossing to combine and heat through.
Amaranth Salad with Citrus Dressing
A refreshing salad made with steel-cut amaranth, mixed greens, and a zesty citrus dressing for a light and nutritious meal.
- 1 cup steel-cut amaranth
- 4 cups water
- 2 cups mixed greens
- 1 orange, segmented
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook steel-cut amaranth in water for 20-25 minutes until tender, then let cool.
- 2. In a bowl, combine mixed greens, orange segments, and cooled amaranth.
- 3. Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.
Amaranth and Black Bean Tacos
Delicious and hearty tacos filled with spiced steel-cut amaranth and black beans, topped with avocado and fresh cilantro.
- 1 cup steel-cut amaranth
- 4 cups water
- 1 can black beans, rinsed
- 1 teaspoon cumin
- Corn tortillas
- 1 avocado, sliced
- Fresh cilantro for garnish
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. In a bowl, mix cooked amaranth, black beans, and cumin, then warm the mixture in a skillet.
- 3. Serve the amaranth and black bean mixture in corn tortillas, topped with avocado slices and cilantro.
Amaranth Porridge with Berries
A warm and comforting porridge made with steel-cut amaranth and topped with fresh berries and a drizzle of honey for a sweet breakfast.
- 1 cup steel-cut amaranth
- 4 cups almond milk
- 1 cup mixed berries
- 1 tablespoon honey
- 1 teaspoon cinnamon
- 1. In a saucepan, combine steel-cut amaranth and almond milk, bringing to a boil, then reducing heat to simmer for 20-25 minutes.
- 2. Stir in cinnamon and let the porridge thicken to your desired consistency.
- 3. Serve topped with mixed berries and a drizzle of honey.
Amaranth Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of steel-cut amaranth, vegetables, and spices, baked to perfection.
- 1 cup steel-cut amaranth
- 4 cups water
- 4 bell peppers, halved
- 1 cup diced tomatoes
- 1 teaspoon Italian herbs
- Salt and pepper to taste
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. In a bowl, mix cooked amaranth, diced tomatoes, Italian herbs, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake at 375°F for 25-30 minutes until peppers are tender.
Amaranth and Chickpea Buddha Bowl
A nourishing Buddha bowl featuring steel-cut amaranth, roasted chickpeas, and a variety of fresh vegetables for a balanced meal.
- 1 cup steel-cut amaranth
- 4 cups water
- 1 can chickpeas, drained
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 2 cups assorted vegetables (cucumbers, carrots, radishes)
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. Toss chickpeas with olive oil and paprika, then roast in the oven at 400°F for 20 minutes.
- 3. Assemble the bowl with amaranth, roasted chickpeas, and assorted fresh vegetables.
Amaranth and Spinach Frittata
A protein-rich frittata made with steel-cut amaranth, spinach, and eggs, perfect for a healthy brunch or light dinner.
- 1 cup steel-cut amaranth
- 4 cups water
- 6 eggs
- 2 cups spinach, chopped
- 1/2 cup feta cheese
- Salt and pepper to taste
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. In a bowl, whisk eggs and mix in cooked amaranth, spinach, feta, salt, and pepper.
- 3. Pour the mixture into a greased oven-safe skillet and bake at 375°F for 25-30 minutes until set.
Amaranth Energy Bites
Healthy no-bake energy bites made with steel-cut amaranth, nut butter, and honey, perfect for a quick snack on the go.
- 1 cup steel-cut amaranth, cooked
- 1/2 cup almond butter
- 1/4 cup honey
- 1/2 cup oats
- 1/4 cup dark chocolate chips
- 1. In a bowl, mix cooked amaranth, almond butter, honey, oats, and chocolate chips until well combined.
- 2. Form the mixture into small balls and place on a baking sheet.
- 3. Refrigerate for at least 30 minutes to set before enjoying.
Amaranth and Sweet Potato Hash
A hearty hash featuring steel-cut amaranth and sweet potatoes, seasoned with spices and served with a fried egg on top.
- 1 cup steel-cut amaranth
- 4 cups water
- 2 sweet potatoes, diced
- 1 tablespoon olive oil
- 2 eggs
- Salt and pepper to taste
- 1. Cook steel-cut amaranth in boiling water for 20-25 minutes until tender.
- 2. In a skillet, heat olive oil and sauté diced sweet potatoes until golden and tender.
- 3. Mix in cooked amaranth, season with salt and pepper, and serve topped with fried eggs.
Frequently Asked Questions (FAQ)
Is steel-cut amaranth gluten-free?
Yes, steel-cut amaranth is naturally gluten-free, making it suitable for those with gluten intolerance.
How do you cook steel-cut amaranth?
Cook it in a ratio of 1 part amaranth to 2.5 parts water or broth, bringing it to a boil and then simmering for 20-25 minutes.
What are the health benefits of amaranth?
Amaranth is high in protein, fiber, and essential minerals, which can support heart health, digestion, and overall wellness.
Can I use amaranth in baking?
Yes, amaranth flour can be used in baking to add nutrition and a nutty flavor to breads and pastries.
How should I store steel-cut amaranth?
Store in an airtight container in a cool, dry place to maintain freshness.
Is amaranth a complete protein?
Yes, amaranth contains all nine essential amino acids, making it a complete protein source.
Can I eat amaranth raw?
Raw amaranth seeds are not typically consumed; they are usually cooked to improve digestibility.
What is the glycemic index of amaranth?
Amaranth has a low glycemic index of around 35, making it a good choice for blood sugar management.