Amaranth: A Tiny Ancient Seed That Cooks Like a Porridge Grain

Amaranth has been grown for thousands of years, and it was a major crop in the Aztec world alongside maize and beans. The pinhead-sized seeds come from a leafy plant and are eaten like a grain, which is why it is often grouped with quinoa and buckwheat as a pseudocereal. It is naturally gluten free and quietly versatile once you know its quirks.

What it tastes and feels like

Cooked amaranth is earthy, a little grassy and slightly peppery. The texture is the surprise: the seeds do not stay separate and fluffy. They soften into a sticky, porridge-like mass with a faint crunch left in each tiny seed. Some people find that unusual at first, but it makes a lovely hot breakfast.

How to cook it

Use about one part amaranth to two and a half or three parts water. Bring to a boil, then simmer covered for about 20 minutes, stirring now and then, until the water is absorbed and the texture is creamy. A pinch of salt helps. For a firmer result you can use a little less water, though it will never be as separate as rice.

Serve it sweet with cinnamon, fruit and nuts, or savoury with sautéed greens, beans and a fried egg. Cooked amaranth can also be poured into a dish and chilled until it sets, then sliced and pan-fried, similar to polenta.

Popping amaranth

Heat a dry, wide pan until it is quite hot, add a spoonful of seeds, cover and shake. The seeds pop within seconds into tiny white puffs. Work in small batches, because they burn quickly. Popped amaranth is the base of alegría, a traditional Mexican sweet made by binding the puffs with honey or syrup. It is also lovely sprinkled over yoghurt, soups and salads.

Flour and leaves

Amaranth flour has a strong flavour and works best mixed with other flours, around a quarter of the blend in breads, pancakes and crackers. It adds nutrition but can make baked goods dense by itself. The leaves of the plant are also eaten as a cooked green in many regions, including parts of Asia, Africa and the Caribbean, though that is a different ingredient from the seed.

Nutrition at a general level

Amaranth provides fibre and protein, along with minerals such as magnesium, iron and manganese. Its protein is notable among plant foods for including lysine, an amino acid that is lower in many true grains. It is a nutritious carbohydrate source, but not a miracle food.

Storage and cautions

The seeds contain natural oils, so keep them in a sealed container in a cool place for several months, or in the fridge or freezer for longer. Rinse before cooking if you like, using a very fine sieve, since the seeds are tiny. Amaranth is generally well tolerated, though raw or very large amounts of uncooked seeds are not a good idea, so cook them or pop them. Anyone with a seed allergy who is new to amaranth should introduce it carefully. Those who need strictly gluten-free food should buy packages labelled gluten free to avoid cross-contact.

Amaranth likes cinnamon, apples, pears, honey and toasted nuts for sweet bowls. For savoury meals, try it with tomatoes, mushrooms, garlic, spinach and chilli. A spoonful stirred into soup also thickens it softly.

This article is general information, not medical advice.