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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
Amaranth Mango Salad

Blog Special: Summer Sides – Part 3, Amaranth Mango Salad


Moving into the last of our whole grain special blog posts, this is a unique grain to the American market. Amaranth is technically a very tiny seed, but has similar nutrition to whole grains, including fiber, vitamins, minerals, and protein. A gluten-free food, amaranth gives another quick-cooking option to those avoiding gluten.

Recipes may use amaranth cooked or popped (yes, similar to popcorn), and range from savory to sweet. The recipe in this post is a combination of sweet, spicy, and savory flavors, including sweet mango, spicy ginger, and warm curry.  You can watch the recipe video to see the final product.

Reference: Whole Grain Council, Whole Grains A to Z

Amaranth Mango Salad (serves 8)

Amaranth is a new grain to the US market, and another option for those needing to go gluten-free.

1 cup dry amaranth grain
2 mangos, chopped
Half a medium sweet bell pepper, diced (any color)
1 Tbsp diced jalapeno pepper
1 Tbsp mint, diced
1 Tbsp cilantro, chopped
1/2 cup non-fat plain yogurt
1 tsp curry powder
1 tsp grated fresh ginger root, or 1/4 tsp dried ground ginger
1/4 tsp salt

1. Bring 2 cups of water to a boil. Add amaranth, reduce heat to low, cover pot, and simmer until water has been mostly absorbed, about 20 minutes. Remove from heat and drain off excess water.
2. Add cooked amaranth to a bowl along with mango, bell pepper, jalapeno, mint, and cilantro. Stir to combine.
3. In a small bowl, combine yogurt, curry, ginger and salt. Stir into amaranth mixture until combined. Cover and refrigerate until ready to use.

Nutrition analysis per serving: 160 calories, 2g fat, 110mg sodium, 32g carbohydrate, 5g fiber, 6g protein

Variation: Make as directed, but do not use yogurt to go dairy-free.

Adapted from Bob's Red Mill Natural Foods



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