Amaranth is a highly nutritious leafy vegetable and grain as well which has been consumed by mankind for centuries all over the world. It is a gluten free ancient grain which has been compared with rice due to its various qualities and offerings in the culinary world. The green leaf varieties are very popular in India while the chinese prefer the amaranth with the red leaf varieties. Amaranth is an upright moderately tall, broad, leafed annual plant. It comes in variety of sizes, shapes and colors as well. the leaves can be roundish or lance shaped, light, dark green or even with a tinge of red in them.
While the youngish leaves have a milder flavour and a great to be getting tossed in summer salads, the matured leaves are better going into the pan or wok and getting cooked a bit like spinach. Amaranth leaves also called as chaulai in the desi terms are nutritionally similar to beetroot and spinach but with a little edge over them and said to be superior. They also contain three times more amount of calcium and three times more amount of vitamin B3 also called niacin as compared to spinach leaves. Amaranth seeds are also known as ramdana in India in the dried form is used in a number of ways in our kitchens and baked products from seeds, to flour and more.
Let us have a look at a few health benefits of Amaranth:
- It is a gluten free ingredient which makes it more versatile in adaptability and also high in calcium content for our body.
- It is considered to be a heart healthy food and also easy to be digested by our system.
- Amaranth is good for our eyes, hair and also a great source of protein in our diets and recipes.
- It is full of anti-oxidants and mineral contents and also plays an important role in maintaining healthy body weight.
- It is regarded as a great immunity boosting ingredient and also reduces signs of aging.
- Amaranth reduces risk of cardio-vascular diseases, helps to prevent and control diabetes as well.
- Its consumption also helps to eliminate diarrhoea, bloating and cramping in our body.
Here are a few of my favourite ways with amaranth when it comes to cooking some easy and yummy recipes with this superfood ingredient:
Dal Amaranth
Ingredients:
Toor/ Arhar ki dal- 1 and a half cup
Amaranth leaves – 1 and a half cup
Garlic- 2-3 cloves, chopped
Ginger-1 tsp chopped
Green chilies-2-3 slit
Curry leaves- 8-10 no
Cumin seeds-1/2 tsp
Mustard seeds-1/2 tsp
Hing-1/4 tsp
Onion-1 small chopped
Tomato-1 med chopped
Coriander powder-1 tsp
Oil-1 tsp
Ghee-1 tsp
Salt to taste
Sugar-1/2 tsp
Tamarind pulp-2-3 tsp
Method:
1. Clean, wash and soak the Toor dal for 20 mins.
2. heat oil and ghee add in the ingredients for the tadka one by one and allow them to crackle and splutter and then add in the onions, saute them to a light brown, add in chilies, tomatoes and cook for 1-2 mins.
3. Now add in the drained dal, cleaned and roughly cut amaranth leaves, salt to taste, coriander powder, sugar and 2-3 cups of water.
4. Allow to come to a boil, simmer and cook on a low flame for 20-25 mins, add water as needed. Allow dal to get soft.
5. Now add in the tamarind pulp for a little tart flavor and allow to simmer for another 3—4 mins. the same recipe can be made using a pressure cooker as well and 3-4 whistles can be given to the same.
6. Serve the dal amaranth hot with phulkas, rotis, parathas, salad and pickle/ raita.
Amaranth ka Saag
Ingredients:
Amaranth greens-1 large bunch, cleaned
Spinach-1 medium bunch, cleaned
Dill leaves- ½ cup, cleaned
Methi leaves-1 cup, cleaned
Onion-2 med sized chopped
Tomatoes-2 med sized chopped
Green chilies- 3-4 no chopped
Ginger- 2 tsp chopped
Garlic- 2-3 tsp chopped
Cumin seeds-1 tsp
Coriander powder- 1 tsp
Besan-1 and a half tbsp.
Oil- 2 tsp
Ghee-1 tsp
Salt to taste
Water-1/2 cup
For the tempering:
Butter/ ghee-1 tbsp.
Garlic-1 tsp sliced
Red chili powder-1/2 tsp
Hing-1/4 tsp
Method:
1. Clean and thoroughly wash all the greens and keep aside, roughly cut them or tear them.
2. Using a pressure cooker or an open container add in all the greens, green chilies, ginger, garlic, 1 onion, tomatoes, salt and 1 cup water and cook/ pressure cook for a whistle or 5-7 mins.
3. Cool down, puree or using a hand blender grind to a coarse textured paste.
4. In a pan, heat oil and add in the rest of the chopped onion saute until light browned, add the puree of the greens and salt, coriander powder, cook for 2-3 mins.
5. Combine besan into the mixture and saute, allow to cook on a low flame for 2-3 mins.
6. Now heat up butter/ ghee and prepare the tempering for the saag, once it is already adding it into the saag and mix well, serve hot with makki di roti, parathas, phulkas.
Amaranth ki Subzi
Ingredients:
Oil- 2 tsp
Ghee- 1 tsp
Cumin seeds-1/2 tsp
Ginger-1 tsp sliced
Garlic-1 tsp chopped
Green chilies-2-3 tsp chopped
Hing-1/4 tsp
Dry red chilies- 2-3 slit
Amaranth leaves- 1 big bunch, cleaned and washed
Methi leaves-1/2 cup, cleaned
Coriander leaves-1 cup, cleaned
Spinach leaves- 1 bunch, cleaned
Tomato -1 cup chopped
Salt to taste
Turmeric powder- ¼ tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Red chili powder-1/2 tsp
Aamchur powder-1/2 tsp
Assorted vegetables- peas/potatoes can also be added
Boiled lentils/ pulses may also be added.
Roasted crushed peanuts-2-3 tbsp.
Fresh coconut-3-4 tbsp. grated
Method:
1. Prepare all the greens, clean, wash and roughly cut them up.
2. Heat oil and ghee in a pan add in the ingredients for the tempering to start with, hing to ginger, garlic, chilies, add in cumin seeds, red chilies and saute for a few seconds.
3. Add in the onions cook them until light brown, add in the tomatoes, salt and all powdered spices, add in the greens and veggies/lentils etc as desired and mix well.
4. Reduce the flame and allow to simmer as the green wilt up and get cooked in the spices the aromas and flavours get developed. Adding a little water is fine as well in case the mixture gets too dry in the pan.
5.Cook for around 12-15 mins, check for seasonings and adjust accordingly. Finally add in the coconut and peanuts for the crunch effect and taste. Serve the subzi hot garnished with fried red chili/ ginger juliennes and enjoy it with rotis and a bowl of curd or raita/papad.
AMARANTH ONION FRITTERS
Ingredients:
Amaranth seeds- 1 cup
Water-2 cups
Oil-1 tbsp. + for frying as needed
Garlic- 3-4 cloves chopped
Onion-1 med sized, chopped
Zucchini-1/2 cup finely chopped
Red capsicum-1/2 finely chopped
Aamchur powder-1/2 tsp
Chili powder-1/2 tsp
Coriander powder-1/2 tsp
Salt to taste
Garam masala powder-1/2 tsp
Black pepper powder-1/4 tsp
Lemon juice-1 tsp
Breadcrumbs-1/2 cup for binding/coating
Flour-2-3 tbsp. for binding/coating
Can also add mixed herbs/ chili flakes/ cheese as well.
To serve with:
Dips/ chutneys/ sauces of your choice.
Method:
1. Boil water in a pan, add in the amaranth seeds and stir well. bring to a boil, simmer for 20 mins. once it is done add salt and pepper and keep aside.
2. In a pan add oil saute the garlic and onion for a few seconds, add in the red capsicum and zucchini and stir fry for a few minutes. Now add in the powdered spices as per taste and turn off the flame, keep aside. Any choice of veggies like green peas, carrots, beetroot, sweet potato etc can also be added into the fritter mix for a more nutri-rich option.
3. Add this mixture to the cooked amaranth and also add some lime juice, mix well and apply oil on the hands and divide the mixture into 12-16 portions and shape them into fritters/ tikki shapes.
4. Heat oil in a pan add oil and shallow fry the fritters to a nice golden brown color on both sides, use medium flame to cook this. Serve these amaranth fritters with hung curd- mint and garlic dressing, or a mayonnaise with chili and coriander.
FRUITY AMARANTH PUDDING
Ingredients:
Amaranth seeds-1 cup
Coconut milk- 3 cups
Coconut- grated-1/2 cup
Honey-1/4 cup
Salt-1/4 tsp
Cinnamon stick- 1 piece
Vanilla essence-1/2 tsp
Raisins-2-3 tbsp.
Cashews-2-3 tbsp.
Almond powder-1-2 tsp
Condensed milk-1/4 cup
Brown sugar- 2-3 tsp
Dates- 2-3 chopped
For the options of fresh fruits in the pudding:
Assorted berries- ¼ cup
Fresh kiwi- ½ cup
Banana-1-2 sliced
Mango-1/2 cup cubes
Method:
1. Using a thick bottomed pan, add in the coconut milk and cinnamon stick, simmer for 2-3 mins, add in the amaranth seeds, mix and stir well, cook for 6- 8 mins.
2. Add in the condensed milk, nuts, almond powder and simmer, continue stirring and allow the mixture to cook for 3-4 mins more.
3. Once the mixture starts to thicken up and the amaranth seeds get cooked, check for sweeteners as per taste, add dates and turn off the flame, add in the grated coconut.
4. Allow the pudding mix to come to room temperature, add in the vanilla essence, remove the cinnamon stick. Mix well and chill for 30 mins.
5. Using dessert cups/ dessert bowls, start setting the pudding, layer the pudding with fresh fruits, dry fruits, fruit crush etc can also be used.
6. Allow the dessert to now set and chill in the fridge for around 1-2 hours and serve it cold as a dessert. We can also add praline or crushed dry fruit chikki into the same recipe to add some crunch into the pudding as well. garnish with assorted fresh fruits and relish the sweet.
AMARANTH PANCAKES
Ingredients:
Eggs-2 no
Amaranth flour- 1 and half cup
Milk-1 and ¼ cup
Melted butter- 3 tbsp.
Sugar-2-3 tsp powdered.
Salt-1/2 tsp
Baking powder-1 and a half tsp
Vanilla essence- ½ tsp
Options for plating the amaranth pancakes:
Melted butter
honey
Peanut butter
Nutella
Fresh cream
Chocolate sauce
Vegan fruit toppings/ sauces
Assorted fresh fruits:
Banana/ strawberries/ kiwi/ chickoo/ berries/ cherries
Assorted dry fruits:
Dates/ walnuts/ apricots/ almonds/ cashews etc.
Method:
1. In a bowl beat up the eggs until light and fluffy. Add in the milk and melted butter, add in vanilla essence.
2. Sieve the dry ingredients together and add this mixture into the egg, milk and butter mixture, mix well and allow to rest for 15-20 mins.
3. Using a non-stick pan for preparing the pancakes, grease the pan first, allow to heat up, spoon in the pancake batter into the pan and allow to set a little on one side for 1-2 mins, carefully turn the pancakes over on the other side and continue cooking on a low flame.
3. Once a golden brown color has been achieved on both sides, remove the amaranth pancakes and get ready for plating them.
4. Using the various options as listed above we can present these pancakes loaded with a number of goodies, colors, tastes and flavours topped, layered and garnished to perfection.
5. Enjoy these amaranth pancakes with a cup of coffee/ tea/milk shakes etc, these are a perfect choice to enjoy for a brunch as well.
MUSHROOM AMARANTH CUPPA SOUP
Ingredients:
Oil- 2 tsp
Butter-1 tsp
Garlic-1 tsp chopped
Onion-1 small chopped
Amaranth leaves- 1 cup
Celery- 2 stalks, chopped
Mushrooms- 1 cup sliced
Green chilies- 1 tsp chopped
Salt to taste
Black pepper powder-1/4 tsp
Water/veg stock- 2-3 cups
Coconut milk-1 cup thick
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Cheese-1-2 tsp grated
Peanut butter-1 -2 tsp
Coriander leaves- 2 tsp chopped
Method:
1. Prepare all the ingredients for the soup as listed.
2. Heat oil and butter in a pan, add in the garlic and onions and saute for a few seconds.
3. Add in the celery and chilies, mushrooms, amaranth leaves and saute for a few seconds. Add in the salt, pepper, herbs, chili flakes.
4. Now add in the veg stock/ water, boil, simmer for 4-5 mins. turn off the flame, cool and puree the soup.
5. Bring it back to a boil, simmer and add in the coconut milk, allow to cook for 2-3 mins, blend in the peanut butter, add in the coriander leaves and cheese and dish out the soup.
6. The soup can be garnished with a number of options from saute sliced mushrooms, golden fried onions, fresh micro-greens, caramelised garlic and fried red chilies etc. the soup can also be made using non-veg ingredients like chicken which can go along with mushrooms as an option.
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based food- health & lifestyle consultant. With around 25 years of quality experience with hotels, airlines, consultancy – training & development he is a recipient of several national awards & global recognitions. Chef Kaviraj is specialised in over 33 international cuisines and loves fusion cooking, creating new recipes and sharing his experience with foodies around the globe. He has also been featured on star plus & colors television on several food shows. He may be contacted via email: chefkaviraj249@gmail.com / WhatsApp- 9820939336.