Tiny grain full of power has taken over the kitchen the tiny grain that is about to take over your kitchen average and it just might. 

With 9.3g of protein per cup, more iron than spinach, and a nutty taste that plays well in virtually everything, it’s time you stopped ignoring this super ancient seed.

Why Amaranth?

I dismissed amaranth for years, telling myself, “How good can a grain tinier than quinoa be?” 

Then I found out a cup of this stuff has 105 percent of your daily manganese and 40 percent magnesium. Now it’s my ace in the hole for meals that power my runs and satisfy my whims.

The Amaranth Advantage

Here’s the deal on why this grain is a rock star:

• 251 calories per cup (but more than 21 per cent of your fiber—no bloat, just fullness)
• More protein than quinoa!! 9.3g protein
• 105% manganese (which can help with bone health and metabolism)
• Richer in minerals than rice and wheat, with no gluten

It’s the perfect blank canvas for breakfast, lunch or dinner.

5 Amaranth Dishes That’ll Make You a Convert

1. Amaranth Veggie Stir-Fry in Minutes

Why It’s Genius:

Amaranth’s teeny-tiny grains stick to veggies like nobody’s business. Add broccoli, carrots, and soy sauce — and the meal is ready more quickly than takeout.

My Method:

• Cook: In veggie broth (for depth!) ~ amaranth.
• Stir-fry frozen stir-fry mix + garlic + ginger.
• Toss with tamari and sesame seeds.

Nutrition Hack:

Top it with a fried egg for the added protein. And the yolk is an ideal sauce.

2. Cheesy Amaranth and Spinach Bake

The Backstory:

I made this for a potluck and everyone commented “Is this keto? Paleo? Vegan?” Nope—it’s just amaranth. The spinach softens into the cheesy mixture, and the crunchy top? Chef’s kiss.

How I Make It:

• Combine cooked amaranth with sautéed spinach, garlic and shredded cheese.
• Bake at 375°F until golden.
• Eat these alongside some simple salad to cut through their richness.

Pro Tip:

Substitute kale for spinach or throw in artichokes for a Mediterranean-style dip.

3. Amaranth Breakfast Porridge with Berries

Why It’s Better:

The amaranth porridge is creamier than oatmeal, and it does not turn into mush. Top with fresh berries and nuts and a little maple syrup — it’s like having dessert for breakfast.

My Go-To Combo:

• Bake amaranth in almond milk + cinnamon.
• Top with fresh blueberries, sliced banana, and walnuts.
• Drizzle with the peanut butter to fuel up, and then drizzle with grape jam for staying power.

Nutrition Win:

Then the fiber + protein duet keeps me feeling full until lunch. No mid-morning snack raids!

4. Quick Amaranth and Black Bean Salad

Meal Prep Magic:

This salad keeps its crunchy edge for days. Black beans, corn, cherry tomatoes and amaranth dressed in lime juice — it’s a fiesta in one bowl.

Dressing Secret:

Stir together olive oil, lime juice, cumin and a pinch of sugar. Add to the salad just before serving.

Why It’s Awesome:

One serving contains 29% of your iron and 36% of your phosphorus. I also load it up with avocado, because ya gotta have those good fats.

5. Simple Amaranth Soup with Leafy Greens

My Winter Staple:

This is my standby when it’s icy outside. Amaranth lends a bit of body to the soup without overtaking it, and the greens wilt to softness.

How to Make It:

• Saute onion + garlic + carrots in a pot.
• Stir in the vegetable broth, amaranth and a Parmesan rind (if desired).
• Bring to a simmer and cook until the amaranth is tender. Stir in spinach or kale.

Flavor Boost:

Finish with the grated Parmesan and another crack of black pepper. Serve with crusty bread.

Amaranth Nutrition at a Glance

Nutrient	Amount	% Daily Value
Calories	251	–
Protein	9.3g	19%
Carbs	46g	15%
Fiber	5.7g	21%
Iron	5.2mg	29%
Magnesium	160mg	40%
Manganese	2.1mg	105%

Key Takeaway:

Amaranth isn’t just another grain — it’s a mineral dynamo! I refer to it as “nature’s multivitamin.”

Final Thoughts

These dishes aren’t simply easy — they are absurdly easy. With amaranth’s health benefits and array of uses, you’ll wonder how you ever got on without it. Give one recipe a try tonight, and let the grain revolution commence.

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