Amaranth seeds are 13 to 15 percent protein, among the highest for any grain, with high values of the essential amino acid lysine. Amaranth seeds are also high in fiber, calcium, iron, potassium, phosphorous, zinc, and vitamins A and C.
In addition, combining amaranth seeds with corn, a major component of the Mexican diet, forms a complete protein. Leaves are also edible, containing more calcium, phosphorous, and vitamin C than spinach, in addition to the high levels of folate and other nutrients present in the seeds.
How to Prepare Amaranth?
- Raw amaranth seed (most common form in US) - raw amaranth seeds can be substituted for quinoa in any recipe. To prepare plain, boil 3 parts water, 1 part amaranth for 30 minutes. Then rinse and strain, and serve instead of quinoa or rice. To add a little extra flavor, sauté the raw seed with onions and garlic then add broth, like a risotto and boil/stir until soft.
- Amaranth cereal - is great to add to smoothies, granola, oatmeal, soups, salads, essentially any recipe.
- Amaranth flour - can be substituted for up to 20% of wheat flour in any baking recipe.
- Amaranth leaves - prepare as you would spinach, raw in a salad or add to any soup or other dish in cooked form.
For additional recipes,made by community members, volunteers, and staff. See more recipes below. Happy and healthy cooking with amaranth!