Cooking with Amaranth 101

Introduction

This New Year’s grain series on Whole Grains 101 starts with amazing amaranth.

Amaranth is actually a pseudo-grain because it is not in the same plant family as grains but is typically grouped with small grains because its highly nutritious tiny seed (similar in size to poppy seeds) is commonly used in the same way as grains are used.

Because amaranth is gluten-free, it has become very popular in recent years. 

In particular, amaranth is often seen in commercial gluten-free flour mixes.

Amaranth originated in the Americas and its use is estimated to go back to 6,000 years ago.

Amaranth was an important staple for the ancient Maya, Inca and Aztec civilizations.

The Spanish conquistadores outlawed amaranth because it was used in Aztec religious ceremonies which included human sacrifice.

As a result Amaranth cultivation radically diminished for centuries and it is only in recent times that it has made a comeback due to it being gluten-free and highly nutritious.

Overview of Amaranth

The name amaranth covers a large family of over 70 species of plants. 

In regards to culinary uses, some varieties such as Golden Giant are cultivated for their seeds, while other varieties such as Jamaican Callaloo are cultivated for their leaves.

Oil is sometimes extracted from amaranth seed and it is known to be beneficial to skin and hair due to its high omega-6 and omega-9 content.

The cultivated amaranth seed is typically pale yellow while the wild seed varieties are typically dark brown.

If harvesting wild amaranth, one needs to be cautious not to harvest in highly fertilized area as amaranth can absorb nitrates in high concentrations.

There are also ornamental amaranth varieties with beautiful bright red or yellow flowers from which a dye can be made.

All parts of the amaranth plant are edible and in some traditional medicines it has been used to treat a number of health issues including toothache, bone fractures and stomach ailments.

In North America, an underappreciated amaranth variety is pigweed which gardeners and farmers usually try to eradicate as it competes with commonly cultivated plants.

Nutritional Properties

Amaranth is highly nutritious and it is considered a complete protein, much like its plant relative quinoa.

Also like quinoa, amaranth contains saponins and other antinutrients which can be significantly deactivated by soaking, toasting or popping.

According to the USDA database, uncooked amaranth contains 13% protein and is abundant in vitamins and minerals as well as the antioxidant lutein. 

Amaranth contains the following minerals:  calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc.

Unlike most grains, amaranth is rich in vitamin C, as well as the following other vitamins:  thiamin (B1), vitamin B-6,  folate (B9), vitamin A, and vitamin E.

Culinary Uses  

When soaking amaranth to remove antinutrients, it can be difficult to rinse the water off because the seeds are so tiny – using a very fine mesh strainer is helpful.

Grinding raw or popped amaranth into flour is quite easy:  a high speed blender, stone or micronizer mill all work (for more details on milling and a definition of micronizer mills please see this post).

If using a micronizer blender, pour seeds in slowly or use a special small seed attachment to avoid clogging the blender.

Amaranth seed has a slight grassy flavor and tends to be glutinous when cooked. 

As a result, amaranth is often mixed with another grain such as brown rice to boost its nutritional content, create a milder flavored dish and decrease stickiness.

For best results when boiling, match pot size to quantity of grain cooked.

Below is a summary of the ways in which amaranth can be prepared:

Seed – Toasted

Used in Salads.

Instructions

1. Toast on a skillet at medium high heat for about 2 minutes until it turns brown.
2. Quickly take off the fire as it can easily burn.

Seed – Popped/Puffed

Used in salads, as a breakfast topping, in desserts.

Instructions

1. Use a pot with high sides.
2. Preheat pot on medium high heat until droplets of water sizzle on contact. 
3. Pop one tablespoon at a time, all seeds should start popping on contact with pan for best results.
4. Remove from heat within two minutes to avoid burning.

Seed – Sprouted

Used in smoothies or as a gluten free option to make Rejuvelac.

Instructions

Amaranth sprouts can be challenging to sprout.

I have had some luck when using a mason jar and shaking the seeds so they spread out over surface of jar.

Because the seeds are so tiny, I have repurposed pieces of old cotton t-shirts as well as handkerchiefs to serve as a fine sieve to cover mason jar lid.

Instructions below have been updated October 2024, based on a reader’s feedback regarding making a sprouted amaranth porridge (comment found at end of this recipe post).

1. Soak seeds in filtered water for about a minute as the small seeds hydrate quickly.
2. Drain off water.
3. Rinse every 4 hours – checking for sprouts each time as amaranth can sprout quickly.

Tip: When using a mason jar, you will need a fine sieve for draining off water without losing any of the tiny seeds. An old cotton handkerchief or cloth can be repurposed for that use.

Seed – Sprouted into Microgreens

Microgreens can be used in salads or mixed into smoothies.

Amaranth microgreens are among the more difficult microgreens to grow and I have not had great success with them.

Below are instructions based on epicgardening’s post.

Instructions

1. Soak raw seeds for an hour.
2. Spread seeds on surface of prepared potting soil.
3. Lightly mist seeds twice a day and keep covered for first three days.
4. After day three, uncover and keep misting twice daily.
5. Harvest at day 10.

Seed – Raw, Toasted then Boiled as Rice Alternative

Can be used alone or mixed with rice as a side dish, a pilaf, etc.

Keep in mind cooked amaranth will be stickier than rice.

Instructions for Stovetop

1. Heat pot to medium high heat.
2. Pour raw amaranth into pot and toast until fragrant. (a couple of minutes)
3. Add 2 parts water (to 1 part amaranth) to the pot.
4. Bring water to a boil then simmer for 20 minutes.
5. Keep covered for another 5 minutes for the water to fully absorb .

Instructions for Instant Pot

1. Set instant Pot to sautee mode.
2. Pour raw amaranth into pot and toast until fragrant. (a couple of minutes)
3. Add 2 parts water (to 1 part amaranth)
4. Set Instant Pot to high pressure, 5 minutes.
5. Allow to natural release for at least 10 minutes.
6. Manually release remaining pressure if needed.

Seed – Raw, Toasted then Boiled into Porridge

Instructions below are for basic porridge.

Keep in mind amaranth seeds with retain their shape when cooked and have a slight bite.

Feel free to substitute water with any other liquid such as a plant milk.

Season with your choice of sweet or savory spices.

Instructions for Stovetop

1. Heat pot to medium high heat.
2. Pour raw amaranth into pot and toast until fragrant. (a couple of minutes)
3. Add 3 parts water (to 1 part amaranth).
4. Bring water to a boil then simmer for 20 minutes.
5. Turn off heat and keep pot covered for another 10 minutes for water to fully absorb.

Instructions for Instant Pot

1. Set instant Pot to sautee mode.
2. Pour raw amaranth into pot and toast until fragrant. (a couple of minutes)
3. Use 3 parts water (to 1 part amaranth).
4. Set Instant pot to high pressure, 5 minutes.
5. Allow to natural release for at least 10 minutes.

Seed – Soaked, Boiled as Rice Alternative

Soaking amaranth overnight prior to cooking is recommended for maximum digestibility and nutrient absorption.

Soaking also reduces cooking time.

Instructions for Stovetop

1. Soak 1 part amaranth overnight in filtered water.
2. Drain amaranth using a fine sieve and transfer to pot.
3. Use 1 1/2 parts water to 1 part amaranth.
4. Bring water to a boil then simmer for 15 minutes.
5. Keep covered for another 5 minutes for water to fully absorb.

Instructions for Instant Pot:

1. Soak 1 part amaranth overnight in filtered water.
2. Drain amaranth using a fine sieve and transfer to Instant Pot.
3. Use 1 1/2 parts water to 1 part amaranth.
4. Set Instant Pot to high pressure, 5 minutes.
5. Allow to natural release for at least 10 minutes.

Seed – Soaked, Boiled into Porridge

Soaking amaranth will increase its digestibility and soften it slightly.

Final porridge will still have a slight bite.

Instructions for Stovetop

1. Soak 1 part amaranth overnight in filtered water.
2. Drain amaranth using a fine sieve and transfer to pot.
3. Use 2 1/2 parts water to 1 part amaranth.
4. Bring water to a boil then simmer for 15 minutes.
5. Keep covered for another 5 minutes for water to fully absorb.

Instructions for Instant Pot

1. Soak 1 part amaranth overnight in filtered water.
2. Drain amaranth using a fine sieve and transfer to pot.
3. Use 2 1/2 parts water to 1 part amaranth.
4. Set Instant pot to high pressure, 5 minutes.
5. Allow to natural release for at least 10 minutes.

Seed – Raw, Toasted/Puffed Ground into a Flour

The toasted flour can be used in baking, thickening savory or sweet liquids such as Mexican Atole, pasta making or as a base for plant milk as discussed in this post.

If using a micronizer mill, pour seeds in slowly to avoid clogging.

Toasting the seeds prior to milling give the flour a less grassy flavor, makes it more digestible but also activates the glutinous properties.

You may want to experiment with raw and toasted version to determine what you prefer.

For an in depth discussion of milling and a definition of micronizer mills, please see this post.

Instructions

1. Set tall pot to medium high heat. (optional)
2. Toast or puff amaranth seeds for a couple of minutes until slightly brown or puffed. (optional)
3. Allow to cool a few minutes. (optional)
4. Grind for about 30 seconds in a high speed blender or coffee grinder. Alternatively, slowly pour seeds into micronizer or stone mill.

Young leaves – raw

Typically added to salads or smoothies.

Mature leaves and soft stems, cooked

If stems are too fibrous, exterior can be peeled off like broccoli.

Instructions

Cook in the same way you would cook spinach – steamed, sauteed, boiled.

Download FREE Amaranth 101 Cooking Summary Printable

Where to Buy Amaranth

Amaranth seeds and flour can often be found in your local grocery store or health food store.

If you are interested in purchasing larger quantities, online bulk sources may be more cost effective.

This post includes a PDF download with multiple online sources of amaranth.

Conclusion

Well, that’s it for now.

Hopefully this little guide will help you get started with amaranth and allow you to enjoy this wonderful superfood.

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