Amaranth is a plant native to Central America. There are hundreds of varieties: some are grown for their seeds, others for their leaves (eaten like spinach), while those that grow wild in the fields are pulled up like a “weed”!
What are the nutritional benefits of amaranth?
The seeds are not part of the cereal family, although they are eaten as such. They were part of the diet of pre-Columbian populations, before falling into oblivion.
“It is interesting for vegetarians and all those who want to reduce their meat consumption, because it is a good source of protein (15% on average), in particular lysine, an essential amino acid which is often lacking in cereals. , remarks Sarah José, dietician. It is also rich in iron ”.
But iron of plant origin is less well absorbed than that of animal origin.
It is therefore better to combine amaranth with foods rich in vitamin C (lemon juice, parsley, pepper, cabbage …), which reinforce its assimilation. Another interest: it is a very digestible seed suitable for gluten intolerant.
Is it as interesting as quinoa?
Quinoa and amaranth have many points in common: high in quality proteins, absence of gluten, good content of various minerals (magnesium, iron, calcium, zinc, etc.). “Amaranth is a little richer in fiber (10%), which is important for the proper functioning of the transit, the regulation of glycemia (blood sugar level) and the prevention of colorectal cancers ”, Sarah José reminds us. But on the practical side, it’s the quinoa that wins, because it cooks faster.
How to cook amaranth seeds?
When small, the seeds cook for 20 to 30 minutes in twice their volume of water. The texture, a little sticky, not being to everyone’s taste, they can be slipped into gratins, pancakes, flans … More fun: heat them in a pan covered to make them pop and make ” pop corn ” . Flour, on the other hand, can replace 25% of wheat flour in cakes and give them softness. Combined with other flours (rice, corn), it makes it possible to make gluten-free breads and cookies.
As for the flakes, they are used to prepare porridges and mueslis.
Our expert: Sarah José, dietitian