Is it a seed? Is it  grain? Is it a leafy vegetable? It’s more nutritious than rice, more versatile than wheat, and a great low GI food to add to your diet. It’s often described as a ‘superfood’.  It’s amaranth!

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What is amaranth exactly?

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Amaranth is an annual plant in the Amaranthaceae family, which has a huge range of species (about 2,500), including decorative flowers, fruits and vegetables. Some of amaranth’s cousins are beets, quinoa, chard and spinach. It’s also known as kiwicha or ‘mini-quinoa’. 

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Although it looks like a grain food, ‘amaranth’ usually refers to the seeds of the plant. It’s one of the ‘pseudo-grain’ foods that can be used in the same way as many popular grains. The leaves are also an important food source.

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Amaranth is a fast-growing plant that loves rich, moist soil but it is a better survivor than spinach or silver beet because can also tolerate hot dry conditions if it has to. It grows readily in tropical climates and the plants can reach up to 6ft high. It also ‘self-seeds’ which makes it an attractive choice for farmers.

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Some varieties have colourful flowers that make beautiful decorative displays.

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A little history 

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The history of amaranth stretches back a long way. First grown in South and Central America about 6,000-8,000 years ago, it was a staple food for the indigenous peoples, including the Aztecs, and was also a sacred plant, important to their religion and rituals. 

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Although it fell from popularity for many years, amaranth was reintroduced to the US from Mexico in the 1970s. It is now grown in many tropical and sub-tropical countries.  

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Nutritious leaves

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The leaves are probably the first thing you’d notice. Amaranth is often called ‘Indonesian spinach’ and is an important green leafy crop in Southeast Asian countries.

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For eating, it’s better to pick the leaves before the plant flowers. After that they become tougher and a little more bitter. They don’t keep for a long time, either, so fresh is definitely best.

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Amaranth leaves are popular as a salad item and are more substantial and durable than many other leafy greens that are eaten in hot climates. The leaves have seven times the iron and twenty times the calcium of lettuce leaves, which are mainly water. No contest.

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Versatile seeds

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Depending on the sub-species, the seeds can range from white, pale pink or yellow to black. 

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You can use them in any way you might use rice, barley or cous-cous (wheat). Like quinoa, if it is cooked properly, amaranth stays firmer and crunchier than grain foods. 

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The usual method is to cook the seeds in water: bring them to the boil and simmer for 15-20 minutes. Cooked longer, in soup or stew, the seeds will thicken the dish.

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You can also ‘sprout’ the seeds by soaking them in water for a day or two. This makes them even easier to digest.

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Amaranth seeds can be used to make alegría. Rather like the way popcorn is made, the seeds are popped and puffed and sweetened with honey or molasses. You can also use puffed amaranth the way you would use puffed rice. And when flaked, in the way wheat is, it makes an interesting and tasty cereal.

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The seeds can also be crushed to make amaranth flour. It is produced commercially and is an excellent gluten-free base for flatbreads, chapatis, tortillas and similar foods. In fact, it can be used for any recipe that calls for gluten-free flour.

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Health benefits, too!

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As well as being a useful, versatile and nutritious food, amaranth is also good for you.

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The green leaves are rich in vitamins, calcium, iron and phosphorus. In fact, they have three times more calcium and niacin (vitamin B3) than spinach. They also contain carotene, vitamin C and other forms of vitamin B (folate and riboflavin).  This makes them an excellent food source for human beings – and for animals. 

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In some countries the plant is used as a remedy for coughs and respiratory discomfort, as a cooling agent to treat fever and for problems with the digestive tract. Because of its antioxidant properties, amaranth might also help to combat inflammation. 

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Externally, it has been used to treat snake bite, inflamed wounds and boils.

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The seeds are protein-rich (15%) and contain many of the amino acids the human body needs, particularly lysine, which most people usually get from meat. That means amaranth is good news for vegetarians and vegans.

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About 8-9% of the seed is amaranth oil, which has been claimed to have positive effects on heart health – helping to reduce high blood pressure and risks of cardiovascular problems. Studies have suggested it might also help lower cholesterol.

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Obviously amaranth should never replace prescribed medications and should always be used in conjunction with medical advice.

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For those who have coeliac disease or gluten intolerance, the whole plant is safe to eat

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It’s the whole package. Pretty to look at, easy to grow, versatile, nutritious and delicious and a healthy addition to the diet! Apparently, amaranth has it all. 

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