In celebration of Heart Health month, we show you how to prepare a porridge alternative for hot breakfast, whether you’re tired of eating oatmeal every morning, or just want a gluten-free alternative. Probably a lesser-known whole grain than quinoa or millet, amaranth is a gluten-free crop that dates back thousands of years to the time of the Incas. It is related to spinach and beets. Both the tiny seeds and leaves are edible and are consumed in many parts of the world. Besides being high in fiber, amaranth seeds are unusually high in protein.
How To Cook Amaranth Porridge
Starting Amount: 1/2 cup raw
Pre-Soaking Requirement: No
Pre-Rinsing Requirement: No
Cooking Liquid: 1.25 water (or broth for savory dishes)
Cooking Time: Combine seeds and water in a pot and bring to a boil. Once the water starts to boil, reduce heat and simmer for 20 minutes, covered. (To yield a fluffier texture in the cooked amaranth, reduce the amount of liquid to a 2:1 ratio. In other words, use 1 cup of liquid for every 1/2 cup raw amaranth.)
Resulting Yield: 1.5 cups
Nutritional Information (1/2 cup cooked amaranth):
- Calories: 125 kcal
- Carbohydrates: 23 g
- Protein: 4.7 g
- Fat: 1.9 g
- Fiber: 2.6 g
- Glycemic Index (GI): Medium to high depending on variety
- Gluten-free: Yes
How To Add More Amaranth to Your Diet
- To enjoy as a hot breakfast, top with a drizzle of cream or coconut milk, and sprinkle with chopped nuts. Sweeten with honey or maple syrup.
- Pop amaranth on a dry pan, just as you would pop corn kernels.
- Add into bread recipes
- Make a Mexican-inspired supper with this Chicken in Amaranth Sauce
- Ward off the cold with this Amaranth Polenta with Wild Mushrooms
- Is a Gluten-Free Diet Right For You – Podcast
- What is Glycemic Index GI?
- Does Going Gluten-Free Make You Lose Weight?
- Tasty Gluten-Free Whole Grains to Power your Healthy Diet
- Gluten-Free Whole Grains
Sofia believes in bringing back fun and pleasure into everyday eating. She loves cooking, and is constantly experimenting with ingredients, creating recipes and trying them out on family and friends. Her latest interest lies in finding realistic and practical ways of environmentally-friendly food/eating habits.