Recipe for June
Amaranth (Amaranthus spp) is a herbaceous annual belonging to the family Amaranthaceae with green or red leaves and branched flower stalks (heads) bearing small, black, shiny seeds. Amaranth originated in tropical America but has pan-tropical distribution. It was a staple in the diets of pre-Columbian Aztecs, who believed it had supernatural powers and incorporated it into their religious ceremonies. Appalled by some of the customs the Spanish conquistadores banned its use. There are about 60 species, some of them used for the grain, others for the leaves.
The cooked leaves contain about 8% protein, 4% carbohydrates and are rich in calcium, iron and vitamins B and C in higher concentrations that spinach. For example, only 47 g of cooked leaves contains 100% of the minimum daily requirement of Vitamin C.
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Amaranth spinach served with mashed pumpkin
(Recipe from Kenya)
Ingredients (serves 4-6)
- 1/2 kg amaranth leaves
- 1 medium pumpkin, seeded and peeled
- medium onion, diced
- 2 medium tomatoes, chopped
- 1 tablespoon vegetable oil
- 1/2 cup milk
- 1/2 tablespoon salt (or salt to taste)
Method:
- Wash the pumpkin and sprinkle with salt and place the pumpkin in a large pot with water
- Cover and boil for ten minutes or until the pumpkin flesh is tender, then drain away water and mash the
pumpkin with a wooden spoon. Set aside for later use
- Add oil to a pot over medium heat, add diced opnions and cook for 1 minute or till until soft and cleared, add
chopped tomatoes and cook for 2 minutes, stirring occasionally
- Add the washed amaranth leaves, stirring constantly until the mixture is thoroughly heated and the leaves
are falling apart. Mix milk with the cooked vegetables, stir and add salt to taste. Cover and simmer for 5 minutes
- Serve the cooked spinach by pouring over mashed pumpkin
Next recipe in July: Amaranth seed: Amaranth with spinach tomato mushroom sauce
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