While amaranth might not be a household staple in Australia just yet, this ancient grain-like seed is quickly gaining traction for its nutritional profile and versatility. Whether you’re a seasoned chef or a home cook looking to expand your culinary horizons, there’s a growing array of delicious amaranth dishes to explore. Here’s a guide to some exciting amaranth recipes and ways to incorporate this superfood into your Australian kitchen.
What Is Amaranth?
Amaranth is technically a seed but is often used and categorized as a grain. It has a nutty, earthy flavour and boasts an impressive nutritional resume, being naturally gluten-free, high in protein and fiber, and packed with essential amino acids. In Australia, amaranth can be found in various forms including whole grains, flour, and puffed varieties, offering flexibility for different cooking styles.
Breakfast Bliss: Amaranth Porridge
A simple yet satisfying breakfast option is amaranth porridge. The grain cooks into a creamy texture similar to polenta or cream of wheat, making it a hearty start to the day.
Ingredients:
- 1 cup amaranth
- 2 cups water or milk (dairy or plant-based)
- Pinch of salt
- Toppings: fresh fruits, nuts, seeds, honey, maple syrup
Instructions:
- Rinse the amaranth under cold water.
- Combine amaranth, water/milk, and salt in a pot.
- Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the amaranth is tender and the liquid is absorbed.
- Top with your favorite additions and enjoy.
This versatile porridge can be adapted to your taste with a variety of toppings, making it a perennial favourite.
Gluten-Free Baking: Amaranth Flour Pancakes
For a gluten-free breakfast or brunch with a nutritional boost, try incorporating amaranth flour into pancakes.
Ingredients:
- 1 cup amaranth flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 tablespoon sugar (optional)
- 1 egg (or flax egg for vegan)
- 1 cup milk (dairy or plant-based)
- 2 tablespoons melted butter or oil
- Vanilla extract (optional)
Instructions:
- Whisk together flour, baking powder, salt, and sugar (if using) in a bowl.
- In a separate bowl, whisk the egg (or flax egg), milk, melted butter, and vanilla extract (if using).
- Pour wet ingredients into dry and gently combine until just mixed.
- Cook on a lightly oiled griddle or pan over medium heat, flipping when bubbles form, until golden brown.
Top with your favorite toppings, such as fresh fruit, maple syrup, or yogurt.
Savory Delights: Amaranth and Vegetable Stir-Fry
Amaranth can also shine in savory dishes, acting as a nutritious alternative to rice or quinoa. This stir-fry recipe provides a flavourful and healthy meal.
Ingredients:
- 1 cup cooked amaranth
- 2 tablespoons oil (e.g., peanut or sesame)
- Assorted vegetables (broccoli, bell peppers, carrots, snow peas)
- Soy sauce, ginger, garlic
- Optional: tofu, chicken, or shrimp
Instructions:
- Heat oil in a pan or wok.
- Add minced garlic and ginger and sauté for about 30 seconds.
- Add your choice of vegetables and protein. Stir-fry until tender-crisp.
- Add cooked amaranth, soy sauce, and any other desired seasoning.
- Toss and stir until heated through. Serve immediately.
Gourmet Salads: Amaranth and Roasted Vegetable Salad
Elevate your salad game by adding cooked amaranth to a mixture of roasted vegetables.
Ingredients:
- 1 cup cooked amaranth
- Assorted roasted vegetables (sweet potatoes, Brussels sprouts, zucchini)
- Feta cheese or goat cheese (optional)
- Toasted nuts (almonds, pecans)
- Fresh herbs (parsley, mint)
- Vinaigrette dressing (olive oil, lemon juice, Dijon mustard)
Instructions:
- Roast your favorite vegetables until tender and slightly caramelized.
- In a large bowl, combine cooked amaranth, roasted vegetables, feta cheese (if using), toasted nuts, and fresh herbs.
- Drizzle with vinaigrette dressing and toss gently.
Puffed Amaranth Snacks
Puffed amaranth, which is amaranth that has been heated until it pops like popcorn, makes for a light and nutritious snack that’s great by itself or mixed into other goods.
Ingredients:
- 2 cups puffed amaranth
- 1/4 cup honey
- 1/4 cup almond butter
- 1/2 cup chocolate chips (optional)
Instructions:
- Line a 9×9 pan with parchment paper.
- Melt honey and almond butter together.
- Mix in the puffed amaranth and chocolate chips if using.
- Pour in the pan and use parchment to pat down the mixture until flat.
- Refrigerate until cooled and cut into bars.
Finding Amaranth in Australia
Amaranth can be sourced from many health food stores, farmers’ markets, and online retailers in Australia, making it accessible for everyone who wants to incorporate it into their culinary repertoire.
Amaranth may be new to many Australian kitchens, but its versatility and health benefits make it a fantastic ingredient to explore. From comforting breakfast bowls to gluten-free baked treats and savory sides, the possibilities are endless. Embrace amaranth and let it inspire creative and nutritious dishes that delight your taste buds and nourish your body.