Discover the Nutritional Powerhouse of Amaranth!
As we continue to seek out innovative and sustainable ways to nourish our bodies, it’s time to shine a spotlight on one of the most ancient and resilient grains known to humanity: amaranth. This “superfood” has been a staple in many cultures for thousands of years, boasting an impressive array of health benefits, including high levels of protein, fiber, and essential amino acids.
From hearty breakfast bowls to sweet treats and savory dishes, amaranth can be incorporated into countless recipes, elevating their nutritional value while adding a unique flavor profile. In this article, we’ll explore 20 mouth-watering and nutritious amaranth recipes that will inspire you to get creative in the kitchen and reap the rewards of this incredible grain.
Savory Amaranth Porridge with Mushrooms and Spinach
Nourish your body with this nutrient-dense breakfast recipe, packed with the nutty flavor of amaranth, earthy mushrooms, and a boost of iron from spinach.
Ingredients:
– 1 cup amaranth grain
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 cloves garlic, minced
– 2 cups fresh spinach leaves
– Salt and pepper to taste
– Optional: lemon wedges and red pepper flakes for serving
Instructions:
1. Rinse amaranth grain and soak in water or broth for at least 8 hours or overnight.
2. Drain and rinse the soaked amaranth, then add it to a medium saucepan with 2 cups fresh water or broth.
3. Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes or until porridge has thickened.
4. In a separate pan, sauté chopped onion, sliced mushrooms, and minced garlic in olive oil over medium heat until the mixture is tender.
5. Stir cooked mushroom mixture into the amaranth porridge along with fresh spinach leaves. Season with salt and pepper to taste.
6. Serve warm, garnished with lemon wedges and red pepper flakes if desired.
Cooking Time: 30-40 minutes
Amaranth and Black Bean Veggie Burgers
Elevate your veggie burger game with this flavorful and nutritious recipe, packed with amaranth’s nutty goodness and the savory taste of black beans. Perfect for a quick weeknight dinner or a weekend BBQ.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup amaranth flour
– 1/4 cup finely chopped red bell pepper
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: avocado, salsa, or your favorite toppings
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mash black beans using a fork.
3. Add oats, amaranth flour, bell pepper, onion, garlic, olive oil, and cumin. Mix until well combined.
4. Divide the mixture into 4-6 portions, depending on desired patty size.
5. Shape each portion into a ball and flatten slightly into patties.
6. Place patties on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Sweet Amaranth Pancakes with Maple Syrup
Start your day with a stack of fluffy pancakes infused with the nutty flavor of amaranth and topped with the rich sweetness of maple syrup.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons amaranth meal
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons melted butter
– Maple syrup, for serving
Instructions:
1. In a medium bowl, whisk together flour, amaranth meal, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted butter.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cupfuls of batter onto the skillet and cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
6. Flip pancakes and cook an additional 1-2 minutes, until golden brown.
7. Serve warm with a drizzle of maple syrup.
Cooking Time: 10-12 minutes
Amaranth Tabbouleh with Fresh Herbs and Lemon
Amaranth Tabbouleh with Fresh Herbs and Lemon is a vibrant and flavorful salad that combines the nutty goodness of amaranth with the brightness of lemon and the freshness of herbs. This recipe makes for a perfect side dish or light lunch.
Ingredients:
– 1 cup cooked amaranth
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine cooked amaranth, parsley, mint, and scallions.
2. Squeeze the lemon juice over the mixture and toss to coat.
3. Drizzle with olive oil and sprinkle with salt to taste.
4. Toss gently to combine and serve immediately.
Cooking Time: 10 minutes
Creamy Amaranth Risotto with Parmesan and Peas
This creamy risotto combines the nutty flavor of amaranth with the brightness of peas and the richness of Parmesan cheese. A perfect side dish for your next special occasion.
Ingredients:
– 1 cup Arborio rice
– 2 cups vegetable broth, warmed
– 1/2 cup amaranth flour
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 cup mixed peas (frozen or fresh)
– 1/2 cup grated Parmesan cheese
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 3 minutes.
2. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until lightly toasted.
3. Add the warmed broth, one cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
4. After 20 minutes of cooking, stir in the amaranth flour and cook for an additional minute.
5. Stir in the peas, Parmesan cheese, salt, and pepper.
6. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Amaranth-Stuffed Bell Peppers with Tomato Sauce
This recipe combines the nutritional benefits of amaranth with the sweetness of bell peppers and the tanginess of tomato sauce, creating a flavorful and nutritious meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked amaranth
– 1/2 cup cooked brown rice
– 1/4 cup chopped fresh parsley
– 1/4 cup grated cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 can (14.5 oz) diced tomatoes
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together amaranth, brown rice, parsley, cheese (if using), and olive oil.
4. Stuff each bell pepper with the amaranth mixture and place in a baking dish.
5. Pour diced tomatoes over the bell peppers.
6. Bake for 25-30 minutes or until bell peppers are tender.
7. Serve hot.
Cooking Time: 25-30 minutes
Spiced Amaranth Cookies with Cinnamon and Nutmeg
These soft-baked cookies are a delightful combination of ancient grains, warm spices, and sweet indulgence. Perfect for snacking or serving at your next gathering.
Ingredients:
– 1 cup amaranth flour
– 1/2 cup all-purpose flour
– 1/4 cup rolled oats
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/2 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1 large egg
– Optional: chopped nuts or dried fruit for added texture and flavor
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flours, oats, baking soda, salt, cinnamon, and nutmeg.
3. In a large bowl, cream butter and sugar until light and fluffy. Beat in egg.
4. Gradually add dry ingredients to wet ingredients, mixing until just combined.
5. Drop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 12-14 minutes or until lightly golden.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 12-14 minutes
Amaranth and Quinoa Salad with Roasted Vegetables
This nutritious salad combines the nutty flavor of amaranth and quinoa with a medley of roasted vegetables, making it a perfect side dish or light meal. The combination of textures and flavors is sure to delight!
Ingredients:
– 1 cup amaranth
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and cubed
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook amaranth and quinoa according to package instructions using water or broth.
3. Toss sweet potato, red bell pepper, and red onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until tender.
4. In a large bowl, combine cooked grains, roasted vegetables, and garlic. Season to taste.
5. Garnish with fresh herbs, if desired.
6. Serve warm or at room temperature.
Cooking Time: 40-45 minutes
Amaranth Energy Bars with Dates and Nuts
These wholesome energy bars combine the nutritional power of amaranth, dates, and nuts to provide a boost of natural energy and satisfaction. Perfect for a quick snack or post-workout treat.
Ingredients:
– 2 cups rolled oats
– 1 cup dried amaranth
– 1/4 cup chopped dates
– 1/4 cup chopped almonds
– 1/4 cup honey
– 2 tablespoons maple syrup
– 1/4 teaspoon salt
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, combine oats, amaranth, dates, and almonds.
3. In a small saucepan, heat honey, maple syrup, and salt over low heat until smooth.
4. Pour the wet ingredients over the dry mixture; stir until well combined.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Amaranth and Coconut Milk Pudding with Cardamom
This creamy pudding combines the nutty flavor of amaranth with the warmth of cardamom and the richness of coconut milk. Perfect for a cozy evening dessert or as a unique breakfast treat.
Ingredients:
– 1 cup cooked amaranth
– 1 can (14 oz) full-fat coconut milk
– 2 tablespoons sugar
– 1/4 teaspoon ground cardamom
– Pinch of salt
Instructions:
1. In a medium saucepan, combine cooked amaranth, coconut milk, sugar, cardamom, and salt.
2. Heat over low heat, whisking occasionally, until the mixture comes to a simmer.
3. Reduce heat to very low and cook for 10-12 minutes or until the pudding has thickened slightly.
4. Remove from heat and let cool to room temperature.
5. Refrigerate for at least 2 hours or overnight before serving.
Cooking Time: 10-12 minutes
Garlicky Amaranth Greens Stir-Fry with Tofu
A flavorful and nutritious stir-fry that combines the earthy taste of amaranth greens with the savory goodness of garlic, tofu, and a hint of soy sauce.
Ingredients:
– 1 bunch amaranth greens (about 2 cups), chopped
– 1 block firm tofu, drained and cubed
– 3 cloves garlic, minced
– 2 tablespoons soy sauce
– 1 tablespoon vegetable oil
– Salt and pepper to taste
Instructions:
1. In a wok or large skillet, heat the oil over medium-high heat.
2. Add the tofu and cook until golden brown on all sides, about 5 minutes. Remove from the pan and set aside.
3. In the same pan, add the garlic and stir-fry for 30 seconds.
4. Add the chopped amaranth greens to the pan and stir-fry until they start to wilt, about 2-3 minutes.
5. Return the tofu to the pan and pour in the soy sauce. Stir-fry everything together for another minute.
6. Season with salt and pepper to taste.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Amaranth and Sweet Potato Hash with Eggs
This recipe combines the nutty flavor of amaranth with the natural sweetness of sweet potatoes, all wrapped up with a fried egg. Perfect for a quick and satisfying breakfast or brunch.
Ingredients:
– 1 cup cooked amaranth
– 2 large sweet potatoes, peeled and diced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 eggs
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the sweet potato cubes with 1/2 tablespoon of the olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1/2 tablespoon of olive oil over medium-high heat. Add the cooked amaranth and stir to combine with the sweet potato cubes.
4. Create four wells in the amaranth mixture and crack an egg into each well.
5. Cook for 2-3 minutes or until the whites are set and the yolks are cooked to desired doneness.
6. Serve immediately, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Amaranth Crusted Chicken with Herbed Yogurt Sauce
Transform ordinary chicken into an extraordinary dish by wrapping it in a flavorful amaranth crust and serving it with a refreshing herbed yogurt sauce.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup amaranth grains
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp paprika
– Salt and pepper to taste
– 1 cup plain Greek yogurt
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1 tbsp lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together amaranth grains, olive oil, garlic powder, paprika, salt, and pepper.
3. Dip each chicken breast in the amaranth mixture, pressing gently to adhere.
4. Place coated chicken on a baking sheet lined with parchment paper.
5. Bake for 25-30 minutes or until cooked through.
6. Meanwhile, mix together yogurt, parsley, dill, and lemon juice.
7. Serve the baked chicken with the herbed yogurt sauce.
Cooking Time: 25-30 minutes
Amaranth and Lentil Soup with Turmeric and Ginger
This hearty soup combines the nutty flavor of amaranth, the earthiness of lentils, and the warmth of turmeric and ginger. Perfect for a cozy evening meal or as a comforting bowl to warm up on a chilly day.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1/2 cup amaranth grains
– 1 onion, chopped
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 1 tsp ground turmeric
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and ginger in a little water until softened.
2. Add the lentils, amaranth, turmeric, salt, and pepper. Stir well.
3. Pour in the remaining 2 cups of water and bring to a boil.
4. Reduce heat and simmer for 30-40 minutes or until the grains are tender.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Amaranth Granola with Dried Fruits and Seeds
Enjoy the nutty flavor of amaranth paired with sweet dried fruits and crunchy seeds in this wholesome granola recipe.
Ingredients:
– 2 cups rolled oats
– 1 cup amaranth grain
– 1/4 cup honey
– 2 tablespoons maple syrup
– 1/4 cup brown sugar
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon vanilla extract
– 1/2 cup mixed dried fruits (cranberries, raisins, cherries)
– 1/4 cup pumpkin seeds
– 1/4 cup sunflower seeds
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large bowl, mix together oats, amaranth grain, and brown sugar.
3. In a separate bowl, whisk together honey, maple syrup, salt, cinnamon, and vanilla extract.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Spread mixture onto a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until lightly toasted.
7. Remove from oven and let cool completely.
8. Mix in dried fruits and seeds.
Cooking Time: 20-25 minutes
Amaranth and Chickpea Flour Flatbread
This recipe combines the nutritional benefits of amaranth with the nutty flavor of chickpea flour to create a delicious and gluten-free flatbread. Perfect for sandwiches, wraps, or as a side dish.
Ingredients:
– 1 cup amaranth flour
– 1/2 cup chickpea flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 tablespoon olive oil
– 3/4 cup water
Instructions:
1. In a large mixing bowl, combine amaranth flour, chickpea flour, salt, and baking powder.
2. Gradually add in the olive oil and mix until the dough forms.
3. Gradually add in the water, mixing until a sticky dough is formed.
4. Knead the dough for 5-7 minutes until it becomes smooth and pliable.
5. Divide the dough into 4 equal portions and shape each portion into a ball.
6. Roll out each ball into a thin circle, about 1/8 inch thick.
7. Cook on a non-stick skillet or griddle over medium heat for 30-40 seconds on each side.
Cooking Time: 2 minutes per flatbread
Amaranth and Berry Smoothie Bowl with Almond Butter
This vibrant smoothie bowl is a perfect blend of nutritious amaranth, antioxidant-rich berries, and creamy almond butter. A delicious and healthy breakfast or snack option that’s packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 tablespoons amaranth grains
– 1/2 banana, sliced
– 1 tablespoon almond butter
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine frozen berries, amaranth grains, sliced banana, and almond butter. Blend until smooth.
2. Add honey and almond milk; blend until well combined.
3. Pour the mixture into a bowl and refrigerate for 10-15 minutes to allow the flavors to meld.
4. Top with your favorite toppings, such as granola, sliced fruit, or shaved coconut.
Cooking Time: None required
Amaranth and Pumpkin Seed Brittle
This recipe combines the nutty flavor of pumpkin seeds with the slightly sweet, crunchy texture of amaranth to create a unique and delicious brittle. Perfect as a snack or addition to salads and yogurt parfaits.
Ingredients:
– 1 cup amaranth
– 1/2 cup pumpkin seeds
– 1/4 cup honey
– 1 tablespoon maple syrup
– 1/4 teaspoon salt
Instructions:
1. Preheat oven to 350°F (175°C).
2. Rinse the amaranth and soak it in water for at least 8 hours or overnight.
3. Drain and rinse the amaranth, then spread it on a baking sheet lined with parchment paper.
4. Bake the amaranth for 10-12 minutes, stirring occasionally, until lightly toasted.
5. In a saucepan, combine the pumpkin seeds, honey, maple syrup, and salt. Cook over medium heat, stirring frequently, until the mixture reaches 300°F (150°C) on a candy thermometer.
6. Remove from heat and stir in the toasted amaranth.
7. Pour the brittle mixture onto a parchment-lined surface and let cool completely.
Cooking Time: 15-20 minutes
Amaranth and Avocado Sushi Rolls
Discover a unique fusion of flavors with this vegan-friendly recipe that combines the nutty taste of amaranth with the creaminess of avocado, all wrapped up in a crispy sushi roll.
Ingredients:
– 1 cup cooked amaranth
– 2 ripe avocados, mashed
– 1/4 cup short-grain rice (Japanese-style)
– 1 sheet of nori seaweed
– 1 tablespoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. In a separate bowl, mix cooked amaranth with mashed avocado and a pinch of salt.
3. Lay a sheet of nori seaweed flat on a cutting board. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place the amaranth-avocado mixture in the middle of the rice, leaving a small border around it.
5. Roll the sushi using gentle pressure, applying even pressure to form a compact roll.
6. Slice into bite-sized pieces and serve with sesame oil for garnish.
Cooking Time: 10 minutes
Amaranth Chocolate Chip Muffins with Banana
These moist and flavorful muffins combine the nutritional benefits of amaranth, rich chocolate chips, and sweet banana for a delicious and healthy breakfast or snack option.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1/2 cup amaranth flour
– 1/4 cup unsweetened cocoa powder
– 1/2 cup granulated sugar
– 1/2 cup mashed ripe banana
– 1 large egg
– 1/2 cup plain Greek yogurt
– 1 teaspoon vanilla extract
– 1/4 teaspoon baking soda
– 1/4 teaspoon salt
– 1 cup semi-sweet chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flours, cocoa powder, sugar, baking soda, and salt.
3. In a separate bowl, combine mashed banana, egg, yogurt, and vanilla extract. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Fold in chocolate chips.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-22 minutes
Summary
Discover 20 delicious and nutritious amaranth recipes that will take your healthy eating to the next level! From savory porridges and veggie burgers, to sweet pancakes and energy bars, this article has something for everyone. Try making amaranth risotto with parmesan and peas, or go exotic with amaranth-stuffed bell peppers with tomato sauce. There are also plenty of breakfast options, such as amaranth pancakes with maple syrup, and snacks like spiced amaranth cookies. Whether you’re looking for a quick and easy meal or something more indulgent, these recipes will inspire you to get creative in the kitchen.
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