Whole Grain Amaranth
Amaranthus hypochondriacusClinical Encyclopedia
Whole Grain Amaranth provides 371 kcal, 14.5g of protein, 65g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Whole grain amaranth is a highly nutritious pseudocereal known for its rich protein content and essential amino acids. It is gluten-free and packed with vitamins and minerals, making it a great addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Amaranth can be cooked like rice or quinoa, used in porridge, or ground into flour for baking. Rinse before cooking to remove saponins.
Smart Selection & Storage
Choose whole grain amaranth that is free from moisture and pests. Look for a clean, dry appearance and a pleasant nutty aroma.
Store amaranth in an airtight container in a cool, dry place. It can also be refrigerated or frozen for extended shelf life.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Saponins have been shown to have cholesterol-lowering effects and may enhance immune function.
Phytosterols can help reduce cholesterol levels and improve heart health.
"Amaranth was a staple food for the Aztecs and is still celebrated in traditional dishes in many cultures."
Myths vs Realities
Healthy Recipes
Amaranth Breakfast Bowl
Start your day with a nutritious amaranth breakfast bowl topped with fresh fruits and nuts for a healthy boost.
- 1 cup whole grain amaranth
- 2 cups almond milk
- 1 banana, sliced
- 1/4 cup mixed berries
- 2 tablespoons almond butter
- 1 tablespoon chia seeds
- 1 teaspoon honey
- 1. Rinse the amaranth under cold water and drain.
- 2. In a saucepan, combine amaranth and almond milk; bring to a boil, then reduce heat and simmer for 20 minutes until the amaranth is tender.
- 3. Serve the cooked amaranth in a bowl, topped with banana, berries, almond butter, chia seeds, and a drizzle of honey.
Savory Amaranth Salad
A refreshing salad featuring amaranth, roasted vegetables, and a zesty lemon dressing, perfect for lunch.
- 1 cup cooked amaranth
- 1 cup cherry tomatoes, halved
- 1 bell pepper, diced
- 1 zucchini, diced
- 2 tablespoons olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss the cherry tomatoes, bell pepper, and zucchini with olive oil, salt, and pepper.
- 2. Roast the vegetables for 20 minutes until tender.
- 3. In a large bowl, combine cooked amaranth, roasted vegetables, and lemon juice; toss well and serve.
Amaranth and Black Bean Tacos
These hearty tacos combine amaranth and black beans for a protein-packed, plant-based meal.
- 1 cup cooked amaranth
- 1 can black beans, rinsed and drained
- 8 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- 1/4 cup cilantro, chopped
- 1. In a skillet, heat the black beans and cooked amaranth together until warmed through.
- 2. Warm the corn tortillas in a separate pan or microwave.
- 3. Assemble the tacos by filling each tortilla with the amaranth and black bean mixture, topped with avocado, salsa, and cilantro.
Amaranth Vegetable Stir-Fry
A quick and colorful stir-fry featuring amaranth and seasonal vegetables, perfect for a weeknight dinner.
- 1 cup cooked amaranth
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 2 green onions, chopped
- 1. In a large skillet, heat sesame oil over medium heat and add the mixed vegetables and ginger; stir-fry for 5-7 minutes.
- 2. Add the cooked amaranth and soy sauce, stirring until everything is heated through.
- 3. Garnish with chopped green onions before serving.
Amaranth Porridge with Nuts
A warm and comforting amaranth porridge, topped with nuts and seeds for a wholesome breakfast.
- 1 cup whole grain amaranth
- 3 cups water
- 1/4 cup walnuts, chopped
- 2 tablespoons pumpkin seeds
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- 1. Rinse the amaranth and combine it with water in a pot; bring to a boil.
- 2. Reduce heat and simmer for 20 minutes until the amaranth is tender and water is absorbed.
- 3. Serve the porridge warm, topped with walnuts, pumpkin seeds, maple syrup, and a sprinkle of cinnamon.
Amaranth and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a flavorful mixture of amaranth, spinach, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked amaranth
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked amaranth, spinach, feta cheese, oregano, salt, and pepper.
- 3. Stuff each bell pepper half with the mixture and place in a baking dish; cover with foil and bake for 30 minutes.
Amaranth Energy Bites
These no-bake energy bites made with amaranth, oats, and nut butter are perfect for a healthy snack on the go.
- 1 cup cooked amaranth
- 1/2 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1/4 cup shredded coconut
- 1. In a large bowl, combine all ingredients until well mixed.
- 2. Roll the mixture into small balls and place on a baking sheet lined with parchment paper.
- 3. Refrigerate for at least 30 minutes before serving.
Amaranth Quinoa Pilaf
A nutritious pilaf combining amaranth and quinoa, flavored with herbs and spices, making it a perfect side dish.
- 1/2 cup amaranth
- 1/2 cup quinoa
- 2 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a saucepan, sauté onion and garlic until translucent.
- 2. Add amaranth, quinoa, vegetable broth, thyme, salt, and pepper; bring to a boil.
- 3. Reduce heat and simmer for 15-20 minutes until grains are cooked and liquid is absorbed.
Amaranth Banana Muffins
Deliciously moist muffins made with amaranth flour and ripe bananas, perfect for breakfast or a snack.
- 1 cup amaranth flour
- 2 ripe bananas, mashed
- 1/4 cup honey
- 1/2 cup almond milk
- 1 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 cup walnuts, chopped
- 1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
- 2. In a bowl, mix amaranth flour, baking powder, and cinnamon.
- 3. In another bowl, combine mashed bananas, honey, and almond milk; then mix with dry ingredients and fold in walnuts.
- 4. Pour the batter into the muffin tin and bake for 20-25 minutes.
Amaranth and Lentil Soup
A hearty and nutritious soup combining amaranth and lentils, packed with vegetables and flavor.
- 1 cup cooked amaranth
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
- 2. Add lentils, vegetable broth, cooked amaranth, and cumin; bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until lentils are tender.
Frequently Asked Questions (FAQ)
Is amaranth gluten-free?
Yes, amaranth is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
How do you cook amaranth?
To cook amaranth, use a ratio of 1 cup of amaranth to 2.5 cups of water. Bring to a boil, then simmer for about 20 minutes.
Can amaranth be eaten raw?
While amaranth can be sprouted and eaten raw, it is generally recommended to cook it to improve digestibility.
What nutrients are in amaranth?
Amaranth is rich in protein, fiber, iron, magnesium, and several vitamins, making it a highly nutritious food.
Is amaranth good for weight loss?
Amaranth is high in fiber and protein, which can help promote satiety and support weight loss efforts.
How can I incorporate amaranth into my diet?
You can add amaranth to soups, salads, or use it as a base for grain bowls. It can also be used in baking.
Does amaranth have any health benefits?
Yes, amaranth has been linked to improved heart health, reduced inflammation, and better blood sugar control.
Is amaranth safe for children?
Yes, amaranth is safe for children and can be a nutritious addition to their diet.