Though tiny in size, amaranth delivers an impressive combination of protein, fiber, vitamins, and minerals. It’s a wonderful grain to incorporate into a weekly rotation, especially if you’re exploring ancestral foods or looking to diversify the grains you eat.
Like many ancient grains, amaranth reminds us that some of the most nourishing foods have been sustaining communities for thousands of years.
🌱 The Tiny Ancient Grain with Big Nutrition
I teach a class called “beyond brown rice” where we explore ancient grains through an african american history lens. This grain is always a delight to students as it’s curiously packed with tons of fiber, and a seed?!?!?
Amaranth is one of the most nutrient-dense ancient grains you can add to your kitchen. Although it’s commonly called a grain, it’s actually a seed that has been cultivated for more than 8,000 years.
It was a staple food of the Aztec, Maya, and Inca civilizations and remains an important part of traditional diets throughout Central and South America.
🌾 What Does Amaranth Taste Like?
Amaranth has a mild, earthy, slightly nutty flavor with a creamy texture when cooked. Because it becomes somewhat porridge-like, it’s wonderful for breakfast bowls, soups, grain bowls, and side dishes.
Amaranth is one of the few plant foods that contains a relatively complete amino acid profile, making it an excellent protein choice for plant-forward meals.
Health benefits include:
- Supports digestive health with its fiber content
- Helps promote fullness and satiety
- Provides plant-based protein for muscle maintenance
- Rich in magnesium, which supports heart and muscle health
- Contains iron to support healthy red blood cells
- Naturally gluten-free for those with gluten sensitivities
- Offers antioxidants that help protect cells from oxidative stress
😋 Favorite Ways to Enjoy Amaranth
Breakfast
- Cook with cinnamon and coconut milk.
- Top with berries, walnuts or pecans, and a drizzle of maple syrup.
Grain Bowls
- Pair with roasted sweet potatoes, black beans, avocado, kale, and a lemon-herb vinaigrette.
Soups
- Stir cooked amaranth into vegetable or chicken soup for extra protein and texture.
Side Dish
- Season with garlic, onions, fresh herbs, olive oil, and lemon.
Veggie Burgers
- Mix cooked amaranth into homemade veggie burgers or meatballs to add nutrition and help bind the mixture.
Salad
- Cool cooked amaranth and toss with cucumbers, tomatoes, herbs, feta cheese, and a citrus dressing.
💰 Amaranth is affordable and stores well.
- 1-pound bag: approximately $5–8
- This makes 7-8 cups! That’s alot of full bellies!!
- 2-pound bag: approximately $8–12
You’ll commonly find it at:
- Sprouts
- Natural grocery stores
- International markets- this is where I have the most luck particularly asian markets
- Many standard grocery stores in the natural foods aisle
- Online retailers
🍽️ Let’s Eat! Recipe: Chai Spiced Amaranth Porridge with Caramelized Bananas
https://oldwayspt.org/recipe/chai-spiced-amaranth-porridge-caramelized-bananas/
Surprise surprise another great find on Oldways website! they are very much my go-to for recipes.
Ingredients:
- ½ cup amaranth
- 1 ½ cups water
- ½ cup plus 2 tablespoons milk (nut milk is also great)
- ½ tablespoon coconut oil (can substitute with canola oil)
- 1 banana, sliced into rounds
- 1 tablespoon maple syrup
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- 1/8 teaspoon cardamom
- 1/8 teaspoon ground ginger
- 1 tablespoon almond butter
Instructions:
- Heat a small skillet over medium-low heat.
- In a small pot, bring the amaranth and water to a boil. Reduce to a simmer and cook, stirring often, until the liquid is mostly absorbed (about 15 minutes).
- Add the ½ cup of milk to the pot and continue cooking for an additional 15 minutes, or until the porridge reaches your desired texture.
- While the amaranth is cooking, melt the coconut oil in the skillet. Fry the banana slices for 2-3 minutes on each side. Turn off the heat and let the banana slices stay warm in the skillet.
- When the amaranth porridge is ready, stir in the maple syrup, vanilla extract, cinnamon, nutmeg, cardamom, ground ginger, almond butter, and the remaining 2 tablespoons of milk.
- Divide the porridge into two bowls and top with the caramelized banana slices.
Happy eating!
J
References:
5 Best African Heritage Diet Foods to Combat Chronic Diseases, According to a Dietitian
https://www.eatingwell.com/article/8024745/best-african-heritage-foods-for-chronic-diseases
African Heritage Diet as Medicine: How Black Food Can Heal the Community
https://www.eatingwell.com/longform/8024302/african-heritage-diet-black-food-heals-community
Migration Meals: How African American Food Transformed the Taste of America
https://www.eatingwell.com/longform/7888077/migration-meals
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