How to tap amaranth’s nutritious value

environmental health, latest articles, plant health / By /

Amaranth sprouts freely as a weed, and continues to gain popularity, especially in Europe, where it has been categorised as a superfood.

This annual, fast-growing plant, popular in many rural homes in Kenya, has over 70 species, which are used as vegetables, grains, and to create attractive ornaments.

Amaranth is rich in magnesium, phosphorus, calcium, zinc, manganese, copper, and potassium. It improves immunity and also aids in the formation of red blood cells, strong bones and teeth.

The vegetable species produces small distinct shiny black seeds and is inexpensive and an excellent addition to the dinner table, especially now, when the health of many is under threat from coronavirus pandemic.

Commonly referred to as terere, muchicha, chepkarta, or lidodo in various communities in Kenya, amaranth belongs to the amaranthaceae family. It thrives in deep, well-drained soils and warm temperatures.

Within the vegetable amaranth, the most common species are Amaranthus dubius and Amaranthus tricolor, while for the grains, it is Amaranth hypochondrius and Amaranth creuntus.

Also referred to as the “amazing amaranth”, its seeds contain at least 16% protein, and 5% oil, and are a good source of Vitamins A, C, D, E, K, B6, folate, riboflavin and dietary fibre.

 Amaranth has the following health benefits:

1. When cooked without oil, 100g of amaranth leaves contribute up to 45% of the body’s daily requirement of Vitamin A;

2. The leaves contain high levels of iron and can be used to treat anaemia;

3. Amaranth grains contain double the amount of calcium found in milk, which makes them excellent in the formation of strong bones and teeth;

4. Unlike cereals such as maize and wheat, amaranth grains are rich in lysine, an essential amino acid that helps in the manufacture of red blood cells in the bone marrow, conversion of carbohydrates into energy, as well as the production of DNA and RNA;

5. The digestibility of cooked amaranth grain is up to 90% and it is recommended for the elderly, those that have been through a long fast and for weaning babies;

6. It is a good immune booster and is excellent for individuals with compromised immunity, are severely malnourished, or elderly;

7. Amaranth seeds are gluten-free and thus favourable to people with celiac disease (gluten intolerant);

8. It easily blends with other cereals and is used to enrich their nutritive values.

Amaranth recipes

As you may already know, amaranth flour is used in all recipes that use maize flour or wheat flour, by simply mixing with amaranth flour. If you intend to cook porridge or ugali, mix amaranth with maize flour at a ratio of 1:2 and follow the process of cooking porridge or ugali. In the same way, if you intend to bake a cake, biscuits or cook pancakes or chapati, mix the wheat flour with amaranth flour at the ratio of 2:1 and use the usual procedure of your meal preparation. Mixing the wheat or maize flour with amaranth flour enriches your meal with nutritional value and gives it a nutty delicious taste.

Recipes that use whole amaranth grainNzenga (crushed maize) dish with amaranth

Nzenga is a traditional diet made from crushed maize that is popular in lower eastern Kenya.

Procedure

  • Boil water and pour four cups in a flask; retain some in the boiling pot and add salt
  • Clean the amaranth grains and add to the boiling water
  • Boil until soft, then add the water from the flask
  • Wash Nzenga, sieve and add to the boiling amaranth
  • Stir well with wooden spoon until evenly distributed and add oil
  • Let it boil under low heat until it is cooked
  • Serve with sour milk or side dishes like stews or vegetables

Amaranth rice dish

Rice is a food popularly eaten in most households in Kenya. However, it is starchy and low in other nutrients. The nutritive value can be improved by substituting part of the rice with grain amaranth as below:

Ingredients

2 level standard cups (250g) rice

½ standard cup (125 g) amaranth grain

61/2 cups water

1 level teaspoons (5 g) salt

Procedure

  • Boil water
  • Save four cups of boiling water in a flask
  • Add the amaranth to the remaining water
  • Leave to boil until tender and tasty, and nearly all the water has been absorbed
  • Add the remaining water and salt
  • Wash rice and add, to the amaranth and stir well with wooden spoon until evenly distributed
  • Boil until rice is cooked
  • Drain excess water if need be and cover
  • Remove from fire, and serve with beef stew, green grams stew or bean stew with vegetables