Real Food Encyclopedia | Amaranth
Amaranths, a group of species in the genus Amaranthus, are striking plants, grown ornamentally as well as for food. Amaranth can grow higher than 6 feet tall, with broad leaves and a huge seed head. These plants are pseudocereals, and the gluten-free seeds can be used much in the same way as true grains; the greens are also delicious, if you can find them.
A number of amaranth species are native to North and Central America, where the plant was once important to many Indigenous peoples; cultivation declined after the continents were colonized, but the plant has been of increasing interest to crop scientists in recent decades.
Did you know?
- The word amaranth comes from the Greek amarantos (“unfading”), named after a mythical flower that was said to never die.
- There are hundreds of names for the many species of amaranth. Some you may encounter: African spinach, Chinese spinach, Indian spinach, bush greens, callaloo, Joseph’s coat, yin choi and love-lies-bleeding (among many, many others).
- Several types of amaranth have long been used as a natural food dye, imparting a dark red or purple color. Today, “amaranth” is also used in reference to the synthetic Red Dye No. 2, a food coloring banned in the United States in 1976.
What to look for when buying amaranth
Amaranth greens vary in color depending on the cultivar — some are bright green, others are variegated green-and-red or streaked with purple. They are similar in taste to spinach, if not a bit heartier in texture. Look for amaranth greens that are perky, with no mushy, wilted or slimy black spots.
Amaranth seeds are very small and usually creamy white in color. They taste nutty and delicious when popped; when cooked into porridge, amaranth seeds become slightly gelatinous in texture (somewhere between chia pudding and cream-of-wheat).
Sustainability of amaranth
Pesticides
Because it is a relatively uncommon crop, the environmental impact of amaranth cultivation in the U.S. is minimal. However, some species of amaranth are actually invasive weeds; these are generally referred to as “pigweed.” One species, Amaranthus palmeri, has become resistant to glyphosate (aka Roundup) in several states, likely exposed to the pesticide via farms growing glyphosate-resistant GE crops. This particular species, sometimes known as Palmer pigweed, is considered a threat to soybean and cotton production in the Southern U.S. and typically must be removed by hand.
Seasonality
Amaranth greens are in season in the summer through mid-fall. Amaranth seeds can be found year-round in health food stores and some larger grocery stores.
Eating amaranth
Storing
Fresh amaranth greens are highly perishable, but they will keep for a few days in your refrigerator drawer, wrapped in damp paper towels. Store amaranth seeds in an airtight jar in the fridge to keep them from going rancid (a good tip for any whole grain).
Cooking
Use amaranth greens as you would any other tender green: sautéed with garlic, stir-fried, tucked into tacos or tamales, used as a pizza topping or mixed in with grains or beans (try these black beans with amaranth greens). The veggie is popular in the Caribbean, where it is called callaloo and is used in a dish of the same name. Indian cuisine also uses the leaves extensively (check out all of these Indian-style amaranth recipes, including an Indian-style amaranth leaf stir fry and crispy amaranth leaf balls).
Amaranth grains are frequently made into breakfast porridge (like this one with bananas and walnuts) and can also be made into a kind of risotto. Popped amaranth is a fun garnish or cereal, and is also used to make alegría: a traditional Mexican treat made with honey. In these savory amaranth pancakes, both the grain and the greens can play a part.
Preserving
Pickled amaranth leaves can keep for several weeks in the fridge. You can also blanch and freeze the greens — here’s how.
Nutrition and health
One cup of cooked amaranth seeds has more than 9 grams of protein, also providing an excellent source of iron, magnesium, phosphorus and selenium. One cup of cooked amaranth leaves contains more than 50 percent the recommended daily amount of manganese and Vitamin C. The greens are also rich in calcium and Vitamin A and are a good source of iron, magnesium, potassium and folate. Both seeds and greens have been studied for their antioxidant content.