Amaranth Cooking Guide: From Grain to Gourmet

Let's talk about amaranth. It's not just another trendy superfood, it's a genuine culinary treasure that deserves a place on your dinner table. I've been cooking with amaranth for years, and it's become a staple in my kitchen. I love its versatility, how it can be used in sweet and savory dishes, and how its earthy, nutty flavor complements almost anything. But I know, sometimes the whole "ancient grain" thing can feel a bit daunting, right? You see amaranth in the supermarket and think, "Hmm, what on earth do I do with this?" Don't worry, I'm here to guide you through the whole process, from choosing the right amaranth to whipping up delicious, restaurant-worthy dishes.

(Part 1) All About Amaranth

What is Amaranth?

Amaranth is a tiny, protein-packed grain that's been around for centuries. Think of it like a cousin to quinoa, but with a slightly chewier texture and a subtle, earthy flavor. You can find it in various forms: whole grains, flour, puffed (like cereal), and even popped like popcorn! It's truly versatile and has a unique history.

A Grain with a Past: The History of Amaranth

Amaranth has a fascinating history, dating back to ancient times. It was a staple food for civilizations in the Americas, particularly the Aztecs, who considered it sacred and used it in religious ceremonies. After the Spanish conquest, amaranth cultivation declined, but it has experienced a revival in recent years due to its nutritional value and delicious flavor.

Why Should You Cook with Amaranth?

I'm so glad you asked! Here's why amaranth should be your new favorite grain:

• Packed with Nutrition: Amaranth is a nutritional powerhouse. It's a great source of protein, iron, and fiber, making it a healthy and satisfying addition to your diet. It's actually considered a complete protein, meaning it contains all nine essential amino acids, which are crucial for building and repairing tissues.
• Gluten-Free: It's naturally gluten-free, making it a fantastic choice for people with gluten sensitivities or celiac disease. This makes it a welcome alternative for those who have to avoid gluten but still crave delicious grain dishes.
• Versatile: You can cook amaranth as a porridge, incorporate it into salads, use it as a base for veggie burgers, and even make delicious desserts with it. It's incredibly versatile and can be adapted to various culinary styles.
• Delicious Flavour: It's got a unique, earthy, and slightly nutty flavor that adds a wonderful dimension to any dish. It's that subtle flavor that makes it pair so well with sweet and savory ingredients, making it a true culinary chameleon.

Where to Find Amaranth

You can find amaranth in most health food stores and even some larger supermarkets. It’s usually found in the bulk food aisle or with other grains and beans. If you can't find it locally, you can always order it online. Look for amaranth in its whole grain form for the best flavor and texture. I've found that the quality of amaranth can vary, so be sure to choose a brand you trust.

(Part 2) Choosing the Right Amaranth

Now, picking the right amaranth is important for getting the best results. I always look for amaranth that’s been organically grown, as it's less likely to have been treated with pesticides. It's a good idea to buy amaranth in smaller quantities, especially if you’re new to it, and store it in an airtight container in a cool, dark place. This will keep it fresh and prevent it from going rancid.

(Part 3) Cooking Amaranth

How to Cook Amaranth

Okay, let’s get cooking! Cooking amaranth is similar to cooking quinoa or rice, but with a few key differences. This is my go-to method:

• Rinse the amaranth: Give it a quick rinse under cold water to remove any dust or debris. This simple step helps to prevent any grit from getting into your finished dish.
• Combine amaranth and water: In a saucepan, combine 1 cup of amaranth with 2 cups of water (or broth, for extra flavour). The ratio is important for proper cooking.
• Bring to a boil: Bring the mixture to a boil over medium heat. You'll know it's boiling when the water is bubbling rapidly.
• Reduce heat and simmer: Reduce heat to low, cover the pot, and simmer for about 20-25 minutes, or until the amaranth is tender and the water has been absorbed. Stir occasionally to prevent sticking. The simmering process allows the amaranth to cook through and soften.
• Fluff with a fork: Once the amaranth is cooked, fluff it with a fork to separate the grains. Let it cool slightly before using. Fluffing helps to create a lighter texture and prevents clumping.

Tips for Cooking Perfect Amaranth

Here are a few tips to make your amaranth cooking experience a breeze:

• Don’t overcook it: Amaranth can become mushy if you cook it for too long, so be sure to check it regularly. It's best to err on the side of undercooking slightly, as you can always reheat it if needed.
• Use broth for added flavour: vegetable broth or chicken broth can add a lovely depth of flavour to your amaranth. I often use a blend of water and broth for a more flavorful base. Be sure to use a broth that complements your intended dish.
• Add a pinch of salt: A tiny pinch of salt helps to enhance the amaranth’s flavour. Remember, salt brings out the best in any dish. Salt also helps to regulate the cooking process.
• Experiment with spices: Don't be afraid to get creative with spices. A pinch of cinnamon, nutmeg, or ginger can add a delightful warmth to your amaranth dishes. Experiment with different spice combinations to discover your favorites.

(Part 4) Delicious Amaranth Recipes

Now, let’s talk about the fun part - recipes! Amaranth is a blank canvas for deliciousness, and I've got a whole collection of recipes to get you started. Remember, these are just jumping-off points. Feel free to adapt them to your own taste and preferences.

Simple Amaranth Porridge

This is a perfect breakfast or light lunch. It’s so easy and comforting. The key to a good porridge is using the right ratio of liquid to grains and allowing it to simmer until it reaches the desired consistency.

• In a saucepan, combine 1 cup of cooked amaranth with 1 cup of your favourite milk (dairy or plant-based). You can use cow's milk, almond milk, soy milk, oat milk, or any other milk you prefer.
• Add a pinch of salt and sweetener (maple syrup, honey, or brown sugar, to taste). Adjust the sweetness to your liking. I find a little bit of honey or maple syrup adds a nice touch.
• Heat over low heat, stirring occasionally, until the porridge is warm and creamy. You want the porridge to be smooth and have a slightly thick consistency.
• Top with your favourite toppings – fresh berries, chopped nuts, seeds, or a drizzle of honey. Get creative with toppings. Some other great options include banana slices, chopped dates, or a sprinkle of cinnamon.

Amaranth Salad with Roasted Vegetables

This salad is a real flavor bomb and great for lunch or a light dinner. The roasted vegetables add a nice sweetness and depth of flavor that complements the earthy amaranth.

• Roast your favourite vegetables (peppers, zucchini, sweet potatoes, broccoli, onions) until tender and slightly caramelized. Roasting brings out the natural sweetness of the vegetables and creates a delightful texture.
• Toss the roasted vegetables with cooked amaranth, fresh herbs (parsley, cilantro), and a tangy dressing (lemon vinaigrette, balsamic vinaigrette). Choose a dressing that will balance the flavors of the vegetables and the amaranth. I find a light vinaigrette works best.

Amaranth Veggie Burgers

These veggie burgers are hearty and delicious! They're perfect for a casual dinner or a weekend barbecue. The amaranth adds a nice texture and binding quality to the veggie burger patties.

• Combine cooked amaranth with finely chopped vegetables (onions, carrots, celery, mushrooms), cooked lentils, and your favourite spices (cumin, coriander, paprika). Choose your favorite combination of vegetables and spices. You can also add chopped nuts or seeds for added texture.
• Shape the mixture into patties and pan-fry or bake until cooked through. Be sure to cook the patties thoroughly. You can also grill them on the barbecue for a smoky flavor.
• Serve on buns with your favourite toppings – lettuce, tomato, avocado, onion, pickles, and a good dollop of your favourite burger sauce. Get creative with your burger toppings. Some other great options include cheese, salsa, or jalapenos.

Amaranth Chocolate Chip Cookies

Yes, you can even bake with amaranth! These cookies are chewy, delicious, and a little bit healthier than your average chocolate chip cookie. The amaranth adds a subtle nutty flavor and a slightly chewy texture to the cookies.

• In a bowl, combine amaranth flour (or ground amaranth) with butter, sugar, eggs, and vanilla extract. You can find amaranth flour at most health food stores or online. If you can't find it, you can simply grind amaranth grains in a food processor until it reaches a flour-like consistency.
• Stir in chocolate chips and any other additions you like (nuts, dried fruit). Be sure to use high-quality chocolate chips for the best flavor. You can also add other ingredients like raisins, cranberries, or chopped walnuts.
• Bake at 350 degrees fahrenheit for 10-12 minutes, or until the edges are golden brown. Bake the cookies on a baking sheet lined with parchment paper to prevent sticking. You can check for doneness by inserting a toothpick into the center of a cookie. If it comes out clean, the cookie is done.

(Part 5) Amaranth in Other Cultures

Amaranth has a rich history in many cultures around the world, and its uses vary widely. It's not just a grain, it's a part of their traditions and culinary identities. It’s fascinating to see how amaranth is used in different parts of the world.

Amaranth in Mexico

In Mexico, amaranth is a key ingredient in traditional sweets, often made with honey or molasses. It's also used in savory dishes and even as a garnish. One of the most famous Mexican amaranth treats is alegría, a sweet and crunchy confection often enjoyed during the Day of the Dead celebrations.

Amaranth in South America

Amaranth is a staple in many South American countries, especially in the Andes region. It's often used in soups, stews, and even as a base for desserts. In Peru, amaranth is used to make a porridge called kiwicha, which is often served for breakfast. In Bolivia, amaranth is often used in a traditional dish called humitas, which are steamed corn cakes filled with cheese and vegetables.

Amaranth in Asia

In some Asian cultures, amaranth is used in a variety of dishes, including noodles, dumplings, and even as a filling for spring rolls. In India, amaranth is often used in a dish called rajgira, which is a savory pancake made with amaranth flour and spices. In China, amaranth is sometimes used in a dish called amaranth congee, which is a type of rice porridge.

(Part 6) Creative Amaranth Uses

Here are a few unconventional ways to use amaranth, just to spark some culinary creativity:

Amaranth Crumble

For a delicious and healthy twist on a classic dessert topping, try using amaranth as a crumble. Simply toast it in a pan until golden brown and slightly crunchy, then sprinkle it over your favourite fruit dessert or yoghurt. It's a delightful, nutty, and satisfying addition!

Amaranth Pancakes

For a slightly more textured and protein-packed pancake, try incorporating a small amount of amaranth flour into your pancake batter. You won't even notice the difference in flavor, but you’ll feel the difference in your energy levels.

Amaranth Granola

Mix amaranth with oats, nuts, seeds, and a little bit of honey or maple syrup for a healthy and delicious granola. This is fantastic for breakfast with yoghurt, on top of smoothies, or as a snack on its own. You can experiment with different combinations of nuts, seeds, and dried fruit to create your own unique granola blend.

Amaranth Bread

Amaranth flour can be used to make delicious and nutritious bread. It adds a slightly nutty flavor and a chewy texture to the bread. You can use amaranth flour as a partial replacement for wheat flour in your favorite bread recipes.

Amaranth Soup Thickener

Amaranth can be used as a natural thickener for soups and stews. Simply blend cooked amaranth with a little bit of broth to create a smooth and creamy texture. This is a great alternative to traditional thickeners like flour or cornstarch.

(Part 7) Amaranth Nutrition

Amaranth is not only delicious, but it’s incredibly good for you, too. It’s one of those foods that make you feel good inside and out.

Nutritional Value of Amaranth

Here’s a quick look at the nutritional breakdown of cooked amaranth per 100 grams:

Nutrient	Amount
Calories	371
Protein	14.0 g
Fat	7.2 g
Carbohydrates	64.3 g
Fiber	4.7 g
Iron	3.4 mg
Magnesium	125 mg
Calcium	86 mg
Potassium	390 mg

Health Benefits of Amaranth

Amaranth is packed with nutrients and has several health benefits, including:

• Boosts energy levels: Amaranth is rich in protein and carbohydrates, which provide sustained energy throughout the day. This makes it a great choice for athletes or anyone who needs a boost of energy.
• Improves digestion: The fibre content in amaranth promotes healthy digestion and regularity. Fiber helps to keep your digestive system running smoothly and can help to prevent constipation.
• Supports heart health: The healthy fats and fibre in amaranth can help lower cholesterol levels and improve heart health. It also contains a good amount of magnesium, which is an important mineral for maintaining heart health.
• May help with weight management: The protein and fibre in amaranth help you feel full and satisfied, which can help you control your appetite and maintain a healthy weight. This makes it a great addition to any weight loss diet.
• May have anti-inflammatory properties: Amaranth contains antioxidants and other compounds that may help reduce inflammation in the body. Chronic inflammation has been linked to many health problems, so reducing it can be beneficial for overall health.
• May support blood sugar control: Amaranth's low glycemic index may help to regulate blood sugar levels, making it a suitable choice for individuals with diabetes or those looking to manage their blood sugar levels.

(Part 8) FAQ's

Here are some frequently asked questions about amaranth, just in case you still have some burning questions about this remarkable grain:

1. Is amaranth gluten-free?

Yes, amaranth is naturally gluten-free. It’s a great alternative to wheat for people with gluten sensitivities or celiac disease.

2. How do I store amaranth?

Store amaranth in an airtight container in a cool, dark place. It can last for up to six months if stored properly. Be sure to check the expiration date on the package and discard any amaranth that has gone rancid.

3. Can I use amaranth in place of quinoa?

Absolutely! Amaranth can be used in many of the same ways as quinoa. It has a slightly chewier texture and a slightly different flavor, but it’s a great substitute. You can swap amaranth for quinoa in salads, bowls, or even as a base for veggie burgers.

4. Can I cook amaranth in a rice cooker?

You certainly can! Many rice cookers have settings for different grains, including quinoa. If your rice cooker doesn't have a specific amaranth setting, you can use the quinoa setting and adjust the cooking time as needed. Just be sure to keep an eye on the amaranth as it cooks to ensure it doesn't become overcooked.

5. Is amaranth good for weight loss?

Amaranth is a nutritious and filling food that can be part of a healthy weight management plan. The fibre and protein in amaranth can help keep you feeling full and satisfied, which can help reduce cravings and overeating. It's a great addition to a balanced diet and can help you feel full and satisfied without a lot of calories.

(Part 9) Amaranth: A culinary adventure

I hope you’ve enjoyed this amaranth adventure with me! It's a wonderful ingredient that deserves a place in every kitchen. So go forth, explore amaranth's versatility, and discover the joy of cooking with this ancient grain. You never know what delicious culinary creations you'll uncover. Happy cooking!