From the Spring Foraging Cookbook: Amaranth

Amaranth is a family of plants, some of which are native to the Americas and some of which were introduced by immigrants.  Unfortunately, the Amaranths are appreciated seldom for their fresh, green foliage these days, being only grown as an ornamental or for their seeds which may be used as a grain.  In fact, our native or feral Amaranths are generally called by the unflattering term, “Pigweed.”  While it is true that Amaranth is a favorite forage for pigs, it should not be forgotten that ancient civilizations owed their survival and prosperity, in part, to Amaranth – the seed of Amaranth was such a staple for nutrition that it was considered a sacred plant by some tribes, and so important was it for survival that in colonial times the growing and processing of Amaranth seed was even outlawed at times, in order to subjugate native peoples by the Spanish government!  



I enjoy Amaranth as a spring green.  The leaves are much like spinach, and may be eaten raw or prepared in any way you may enjoy.  The flowers are also edible, and as several varieties of Amaranth have been bred for their bright red, ornamental flowers, this is a great way to eat the ornamental varieties – toss them in salad, cook in soups or cook along with the tender greens.  The seeds may be used as you would any grain.  Amaranth seeds are packed with nutrition.  You can grind them and use them as a meal, or add them to flour in making bread.  I try to keep Amaranth, Chia, Sunflower, Poppy and several other small seeds that are nutritionally dense on hand to add to breads, muffins, cookies and pancakes or to toss in with wild rice.  Also see my section on pemmican under Rushes – the seeds of several rushes and grasses are very nutritious and tasty.  



While Amaranth may be grown in both the flower and vegetable garden, you are likely to find it most anywhere where weeds can grow.  I even found a nice patch of it in a shopping center parking lot, growing in a neglected median.  That said, be careful about harvesting by roadsides and parking lots due to contamination.  Amaranth growing on the edges of commercial farms and ditches should often be avoided, as well, because it tends to accumulate agricultural chemicals such as fertilizers.  In its wild state, Amaranth is fairly weedy.  Garden varieties are generally larger and more showy.  If you find a wild, weedy Amaranth growing tall and lush, unfortunately that is generally a sign that it has been contaminated by farming or landscaping chemicals.  



While the greens of Amaranth are nutritious and delicious, the seeds are the true nutritional and caloric powerhouse.  In a survival situation, eating Amaranth seeds could make the difference between life and death.  The seeds contain proteins and fats that our bodies need.  In normal times, they are useful, as well, as an addition to anything we might use seeds or grains, or used on their own either as a cereal or ground into a meal.  I like to just toss some into sourdough wheat bread or granola for taste and texture – the nutritional benefit is a bonus.  I often combine the seeds with chia, buckwheat, sesame and sunflower seeds, and a few others.  They have a nice crunch and a good, nutty flavor.  Nutritionally, such small seeds are among the most caloric and nutrient rich of all foods.



Beef and Amaranth seed soup



I love soups and this is a favorite that can either be made in this way, or using the stock recipe I detailed under Wild Onions.  While I enjoy the flavor and body of traditional beef and barley soup, I’m not that fond of the barley in the soup… While it is hearty on a cold, snowy day, it is just a bit large and chewy.  I prefer my barley in beer, and I get a little barley flavor in this soup by adding (preferably home-brewed) dark beer.  Unless using a stock made from beef bones and vegetables, choose some inexpensive, tough but fairly lean beef, on the bone.  A piece of shoulder roast or oxtail is perfect.  Deer meat is even better since it comes with a lot of bones and off cuts that are hard to find at modern grocers where we too often buy beef.  You can also use chicken, pork, etc. scraps and bones.  This is a dark soup, so either brown your meat and bones in the oven or in a pot with a little fat.  We want to keep the broth from the meat and bones fairly lean.  Once browned, simmer the meat and bones with chopped onion, garlic, celery, tomato and carrot (etc) in water.  Add a few herbs – at least thyme, parsley and celery leaves… a couple of bay leaves (remove before serving) and some pepper corns are perfect in this mix.  Add a dark, lightly hopped beer.  Simmer and season to taste.  Add at least a half cup of Amaranth seeds and simmer until the seeds are soft enough to eat – you want a little chew, but not a crunch.  Rice or other grains may be added, as well.  Salt to taste.  You may also toss in a few greens or cabbage.  If you wish to enrich the soup, add some butter, olive oil or fat of your choice.  In my opinion, this is the perfect soup to serve in a bread bowl.  And, if you bake your own bread, you can put more amaranth seeds in the dough.  For even better flavor, add some acorn meal to your wheat flour.  Just bake a small boule or two (rustic, ball shaped loaves), cut the top out, scoop out some of the inside bread and fill with soup.  I usually add the crumbs I removed back into the soup to thicken.  The top of the bread is good for dipping, especially if you toast some cheese on it.  



In the Appalachian Mountains where I live, Beef and Barley/Amaranth/etc. Or a Potato and Wild Onion/Ramps soup is perfect for Saint Patrick’s Day because it is always cold, wet, a little snowy, muddy and absolutely nasty!  These are the kind of rich, hearty soups that warm you up and go well with relaxing at the fireplace and listening to good Celtic music… especially the Pogues (or something more traditional)!  



By the way, if I do not have Amaranth I find steel cut oats to be equally as good and better to my taste than barley.  I would not recommend chia for this soup, as chia would make it more like a pudding… and that texture does not work for me.  Chia is an excellent alternative to tapioca and far more nutritious.



Teas made from Amaranth have been used traditionally for their astringent property to help with diarrhea and excessive menstrual bleeding.



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Super helpful thank you.  I ended up with some as volunteers in my pots last spring and we enjoy it in salads and sauteis, but thanks for telling us more about what else it can do.

Riona Abhainn wrote:Super helpful thank you.  I ended up with some as volunteers in my pots last spring and we enjoy it in salads and sauteis, but thanks for telling us more about what else it can do.

Always my pleasure!

Love that I can just toss amaranth seed around come back weeks later to find a thousand amaranth sprouts out competing the weeds.