How to Buy, Cook, and Enjoy Amaranth, the Healthy Whole Grain You Should Eat More Of (2024)

From rice to oats, grains are tried-and-true pantry staples. The only problem? It can be easy to get stuck in a rut, especially if you tend to buy grains in bulk. If you're tired of quinoa or over bulgur, consider adding amaranth to your shopping list. It's earthy, nutty, and wonderfully versatile, making it perfect for shaking up your grain game. Learn all about amaranth, including what it tastes like, what flavors it pairs well with, and our favorite ways to use it in your kitchen.

What Is Amaranth?

Amaranth is the seed of the amaranth plant, which is native to South America. It's a type of pseudocereal (like quinoa) as it is eaten and consumed like a grain. The seeds are light brown and extremely tiny, about 1 to 1.5 millimeters wide,

Health Benefits

Don't let the small size fool you—these miniscule seeds pack a nutritional punch. According to the journal Critical Reviews in Food Science and Nutrition, amaranth offers impressive amounts of fiber, protein, and essential minerals, including calcium and iron. It also holds vitamin C, folic acid, and antioxidants, beneficial compounds that protect cells from damage. Moreover, amaranth contains no gluten, making it ideal for those on a gluten-free diet.

Buying Amaranth

In the grocery store, amaranth is sold in two different forms, as whole seeds or flour. Whole seeds tend to have a longer shelf life, so keep that in mind when shopping. Be sure to check the expiration date, as well as the actual seeds if you can. Avoid buying amaranth with discoloration, which may be a sign of spoilage.

Cooking Amaranth

Amaranth is unique in that you can boil it in a liquid (like other grains) or pop it like popcorn. The best option depends on your preference and how you plan to serve it.

How to Prepare Amaranth as a Porridge or Side Dish

To enjoy amaranth as a breakfast porridge or as a side, similar to millet or quinoa, it needs to be boiled with liquid. Ann Ziata, chef-instructor at the Institute of Culinary Education, recommends using 2 1/2 cups of liquid for every 1 cup of dried amaranth seeds. (You can also add a pinch of salt, if you like.)

The Liquid: Water is a classic choice, but according to Sarah House, food innovation chef and recipe developer at Bob's Red Mill, you can also use fruit juice for sweet dishes and broth for savory dishes.

The Method: Combine the ingredients in a pot, simmer over low heat until the grains are fully cooked, about 20 minutes, says Ziata.

How to Tell When It's Cooked: The amaranth is ready once it becomes creamy and the liquid is absorbed, but you're welcome to adjust the process according to your needs. For example, if you want firmer consistency, cook the amaranth for a bit longer, says House. You can also add additional liquid to loosen its consistency, she adds.

Soaking: If you have the time, consider soaking the amaranth overnight before cooking. "Soaking the grains makes their nutrients easier to digest and shortens the cooking time," says Ziata. Simply combine amaranth and water in a large bowl, completely submerging the grains. When you're ready to cook, drain and rinse the grains with a fine mesh strainer.

How to Pop Amaranth

You can also pop amaranth on the stovetop, just like popcorn. This option is ideal if you want to eat it as a snack or add it to granola or baked goods, says Ziata.

To pop amaranth, you'll need a heavy-bottomed pot with tall sides to keep the grains from popping out.

1. Heat the pot on the stovetop over medium-high heat.
2. Add 1 tablespoon of dried (not soaked) amaranth and shake the pan to prevent the grains from burning. They should pop relatively quickly. (If not, your pot wasn't hot enough, says Ziata.)
3. Transfer the popped amaranth to a bowl and repeat process with another tablespoon, continuing until you have the desired amount.
   

Enjoying Amaranth

Amaranth is a versatile grain and can be used for sweet and savory dishes.

Taste

According to House, amaranth has an earthly flavor that's similar to beets. It's also described as chewy, nutty, and slightly sweet

Ways to Use Amaranth

Amaranth works well with bright flavors like citrus, spices, fresh herbs, and salty cheeses such as goat cheese, says House. "Also, look at recipes and traditional uses from Mexico, where the grain has strong cultural and historical significance." Try these ideas as a starting point:

• Boiled amaranth makes an excellent breakfast porridge. Ziata pairs it with dates, sesame seeds, apricots, almonds, as well as cinnamon and maple syrup.
• Cook and use as a savory porridge, like grits or polenta.
• Cooked amaranth can also be chilled and sliced to make fries or cakes, just like polenta, says House.
• Both popped and dry (uncooked) amaranth grains can be used in recipes. According to House, they add a satisfying crunch to baked goods, including yeasted and quick breads. "Try adding 1 to 2 tablespoons to the dough of a seeded yeast bread," she says.
• Use amaranth to replace about one-quarter of the cornmeal in a cornbread recipe for extra flavor and texture.
• Making a batch of homemade granola? House recommends tossing the oats with dry amaranth seeds before baking.