Amaranth: The Coolest Grain You May Have Never Heard Of
By UW-Milwaukee Nutritional Sciences student Abby Stein
Amaranth is quinoa’s lesser known cousin. Like quinoa, amaranth was first farmed and used by the
Aztec civilization. It's a tiny, seedy grain that will take on the flavor of whatever you prepare it with. It cooks just
like rice, and is totally gluten-free. You can buy amaranth at most grocery stores in the rice and grains aisle, and
you may find that many multigrain products are utilizing amaranth to make their products more nutritious. The
market price for this whole grain is $0.90-$1.00 per pound, so it is a budget-friendly staple to have as the base of
a meal. If you eat just one half cup (one serving) of cooked amaranth, you get a whopping 4.5 grams of protein,
2.5 grams of fiber, and 22 grams of complex carbohydrates. And one service has only 125 calories, 2 grams of
fat, 7 mg of sodium, and 166 mg of potassium.
Amaranth is known for being high in protein, especially high in the amino acids methionine and lysine,
which are found in lower quantities in other whole grains. This makes it a complete protein, and can be a
replacement for the common “beans and rice” combo! In addition, this grain is high in soluble fiber. Many
studies highlight the health benefits of including amaranth in the diet to improve blood cholesterol levels.
Because amaranth is an allergen-free food, it is a wonderful replacement for other cereal grains for those with
allergies to wheat, barley, rye, and oats. Amaranth flour cookies have been tested in those with Celiac disease
(allergy to gluten) and the results were positive. The participants commented how delicious they were, and the
researchers deemed them healthy due to the use of whole-grain, gluten-free amaranth flour.
How can you include amaranth in your diet? Have this pilaf as a side dish, a topping to a salad, or a filling
for pita bread. You can also add in your favorite vegetables to the dish; it’s an easy one-pot savory meal that is
rich in protein to keep you feeling full and satisfied.
Sweet Potato Amaranth Pilaf
½ cup dry amaranth
2 large carrots, peeled and chopped
2 large stalks celery, chopped
½ red onion, chopped
1 small sweet potato, peeled and chopped
1 cup low sodium vegetable broth
2 cups raw baby spinach
1 tsp turmeric
1 tsp black pepper
1 tsp garlic powder
1 tsp low sodium soy sauce (optional)
1 tsp Sriracha, or preferred hot sauce (optional)
Directions:
1. Rinse amaranth as per instructions on the bag. Use a
fine mesh nut milk bag to rinse, or fill a bowl with water, and rinse amaranth, spooning out the clean
amaranth.
2. In a sauce pan, put amaranth, sweet potato, and vegetable broth in the pot. Bring to a boil.
3. Add in chopped carrots, celery, onions, and spices. Reduce heat, cover, and let simmer for 25 minutes.
4. At the 20-minute mark, add in the spinach and stir. Cover and let simmer for 5 minutes.
5. Remove from heat, and scoop into a serving bowl. Garnish with low sodium soy sauce, and a swirl of
sriracha on top. Serves 6 as a side dish.
Nutrition Analysis:
90 calories, 3 grams fiber, 3 grams protein, 17 grams carbohydrate, 0 grams fat, 129 mg sodium, 330 mg
potassium
Sources:
U. (n.d.). Foods List. Retrieved November 09, 2016, from https://ndb.nal.usda.gov/ndb/search/list
Caselato-Sousa, V. M. and Amaya-Farfán, J. (2012), State of Knowledge on Amaranth Grain: A Comprehensive
Review. Journal of Food Science, 77: R93–R104. doi:10.1111/j.1750-3841.2012.02645.x
Amaranth. (n.d.). Retrieved November 09, 2016, from http://www.agmrc.org/commodities-products/specialtycrops/amaranth/