How to cook amaranth easily and quickly

Amaranth may seem like a new trendy cereal because in Europe it is not cultivated much, but it is a well known food in America, where the Aztecs and the Mayans already cultivated and consumed it. Also in India it was known at least since 1,000 BC, which suggests that it may not have a single origin.

There is a lot of species of the genus Amaranthus, which include wild and ornamental varieties, about a dozen of which are grown for food because they have larger seeds. For example, in Mexico and Central America, Amaranthus cruentus and A. hypochondriacus are indigenous, while in India, China and Southeast Asia, A. blitum, A. spinosus and A. tricolor are cultivated because their leaves are used more than their seeds.

What is amaranth and its properties

Amaranth is a pseudocereal (like quinoa) which is related (although very distant) to chard and spinach. Surely it sounds familiar to you because of its use as a cereal, just like rice or millet, but the truth is that the plant is also edible.

amaranth seeds (what we commonly call “amaranth”) are very tiny, about the size of poppy seeds, and are often tan or brown in color. One of the attractions is that contain all essential amino acids (complete proteins), and a content total protein of about 26 grams per 100 grams of seeds. It is also very rich in iron, magnesium, phosphorus and manganese.like vegetable It is very similar in size and flavor to spinach, and unlike the seeds, its protein content, even if it is complete, is very low (around 1 gram per 100 grams). The good thing is that It is rich in vitamins A, C, K, B6, riboflavin, folic acid, calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. Also, like spinach, it is a vegetable high in oxalates (they sequester calcium, so it cannot be considered a good source of calcium).

6 ways to cook amaranth

In Spain we can find grained amaranth in vegan stores, herbalists and health food stores, as well as other forms such as amaranth flakes or swollen amaranth, which gives us more room for breakfast, for example.

In Asian supermarkets we can find fresh amaranth (the vegetable) in season, which is usually in spring and summer. We can prepare amaranth in many ways. These 6 ways to cook it are simple.

1. Cooked amaranth

Use cooked amaranth just like quinoa, millet, or rice. You can add it to soups, broths, stews, stews, etc., make stir-fries, salads, stuffed with vine leaves or cabbage leaves…
Its flavor is mild and reminiscent of nuts, making it much tastier than white rice.

He amaranth (seed) It has a very small grain and it is easy for it to pass or become pasty. Despite being so tiny, they can take time to cook, so my recommendation is:

Let soak 1 cup of amaranth in plenty of water for at least half an hour.drain it well through a fine strainer. Put a couple of tablespoons of olive oil in a saucepan over medium heat. Brown the amaranth for a couple of minutes.Add 1 and 1/2 cups of water, put it on high heat and cover it. When it starts to boil, put it on a slow fire. When there is no water left (it will be 8-10 minutes), turn off the heat and let it rest 10 minutes.Stir with a fork to separate the grains.

It can also be done directly, without soaking: You only have to cook it with 3 parts of water for each cup of amaranth, covered, until no water remains (about 20 minutes) and serve immediately.

2.Toasted amaranth

We can also do the roasted amaranth to eat it, instead of boiled. You can eat this amaranth straight up or use it as a breakfast cereal. For it:

Heat 1 tablespoon of oil of olive in a saucepan over medium-high heat. Add the amaranth just so that it fills the bottom (it will depend on the size of your pot or saucepan).stir it well, gently, as soon as they start to pop (like popcorn). When all or most of the seeds have been toasted, remove them to a bowl to cool and not burn.

3. Amaranth porridge

It is also good to have amaranth for breakfast by adding it to a porridge, instead of using oats.

Leave 1/4 cup of amaranth soak with plenty of water overnight. The next day drain and cook with vegetable drink (the amount you want, depending on the texture you want) until tender (it will be a little over 5 minutes). Serve it with fresh fruits and dried, grated coconut, etc.

4. Steamed plant amaranth

In India the plant is consumed as a vegetable. There are green and purple varieties, so you can make very colorful dishes with it. You can search for it as “laal math”, “chawli leaves”, or “math chi bhaji”.

To retain flavor, color and nutrients, they are steamed or added at the end of cooking in curries and other stews. I also knowThey are used to fill parathas. (a type of flatbread), to make rattles (sauces with yogurt) and in salad.

5. Amaranth in the wok sautéed plant

In China, the amaranth plant is known as “Chinese spinach” or “yin choy”. Young purple ones (which have green edges) are used more to add color, and they are cooked like other leafy greens, sautéing or blanching just enough so they are tender but do not lose texture, color, and flavor.

An example would be a stir-fry in wok: add minced garlic and minced amaranth leaves, sauté briefly, and add salt and sesame oil just before removing and serving.

Virginia Garcia

6. Plant amaranth in stews

In many parts of Africa it is also a cultivated and consumed plant, especially in the west, humid areas and South Africa. It is mainly consumed as a vegetable in stews and casseroles. It is added in the traditional way, like any other type of vegetable.