Amaranth is a tiny, ancient grain with a complicated history. It was sacred to the Aztecs, banned by Spanish conquistadors, and now making a comeback as a nutritional superfood. This guide covers what amaranth is, its complete protein profile and mineral content, how to cook it (as a hot cereal, popped snack, or stirred into soups), and exactly how to store it long-term, including how to prevent pest damage and protect it from heat and moisture. Includes a simple amaranth hot cereal recipe and answers to common reader questions about buying, freezing, and using this versatile gluten-free grain.
Some of the links in this post may contain affiliate links for your convenience. As an Amazon Associate, I may earn a small commission from qualifying purchases without any increase in price to you.
If you’ve never cooked with amaranth, you’re missing out on one of the most versatile grains for a food storage pantry. It’s tiny, about the size of a poppy seed, but it packs a real nutritional punch, stores for decades when kept properly, and can be used in more ways than most people realize, from a hot cereal to a popped snack, a flour substitute, or even cooked greens. If wheat has been your only grain in storage so far, amaranth is worth adding to the rotation.
A Brief History of Amaranth
Amaranth has deep roots, literally. It’s indigenous to Mesoamerica and was a staple crop for the Aztecs long before the Spanish Conquest. They used it in religious ceremonies, even shaping it into effigies of their gods that worshippers would later eat. Sometimes the amaranth was mixed with the blood of their sacrificed victims. When the Spaniards saw the religious connection between amaranth and the bloody rituals, sometimes thousands were dismembered in a week’s time, they banned amaranth cultivation outright. Fields were burned, and growing the plant became a punishable offense. Despite that, amaranth survived in small, remote communities and is now grown around the world.
The plant itself can grow short and stubby or shoot up several feet tall, depending on the variety, with broad leaves and feathery seed heads that nod over at the top. Ever seen that dramatic, drooping flower called love-lies-bleeding? Same plant family, just a variety bred for its looks instead of its seeds.
What Can You Do With it?
Amaranth may not enjoy the lofty status occupied by wheat, but there are plenty of ways it can be eaten. The grain can be popped like popcorn (for instructions click here or here), or made into a hearty porridge by cooking it similar to oatmeal. Popped amaranth can be used as an add-in to homemade granola or as a crunchy topping for salads. The leaves can also be cooked and eaten like spinach or kale.
In India and Sri Lanka, amaranth greens are added to stir-fry dishes and curries. I particularly enjoy amaranth in soups and stews, where it gives the meal a nutty, earthy flavor. Just add 1/8 – 1/4 cup to any soup recipe. It can be stored just like any other grain such as wheat, corn, or rice, and should last several decades if kept in an airtight container at cooler temperatures. According to the Whole Grain Council, amaranth has a slightly shorter shelf life than other grains when kept in an open container in your pantry – just four months compared to six months for wheat.
Nutritional Value
When it comes to nutrition, amaranth punches well above its tiny size. One cup of cooked amaranth has about 251 calories, 9.4 grams of protein, and 5.2 grams of fiber. Those are solid numbers for a grain that takes up almost no room in a food storage bucket. What makes it stand out, though, is the protein quality. Amaranth is a complete protein, meaning it contains all the essential amino acids your body needs, a rare trait for a plant-based food. Most grains are missing one or more amino acids, which is why nutritionists often recommend pairing rice with beans, for example. Amaranth doesn’t need a partner.
It’s also a good source of the minerals you’d want in a long-term food storage plan: iron for oxygen transport and energy, magnesium for muscle and nerve function, and calcium for bone health. And since it’s naturally gluten-free, it’s a smart grain to have on hand if anyone in your household can’t tolerate wheat.
One important note: amaranth must be cooked, either popped or simmered, before eating. Raw, the nutrients aren’t available to your body, so don’t skip that step.
If you enjoy hot cereal but you’re tired of plain oatmeal or cracked wheat, amaranth is worth a try. The texture is similar to cream of wheat, with a nuttier, slightly sweeter flavor.
Amaranth Hot Cereal
Ingredients:
- 1 cup amaranth
- 2 cup water
- pinch salt
- brown sugar, maple syrup, fruit, or other add-ins to taste
Instructions
Combine amaranth and water with salt in a medium-sized saucepan and cook over medium heat. The amaranth will float on top of the water at first. Bring to a boil, and then turn down the heat and let simmer for approximately 20 minutes. When it is fully cooked through, the amaranth will become translucent and will have absorbed most of the water. Remove from heat, add flavorings of your choice. Serve with milk.
How to Store Amaranth Long-Term
Amaranth stores beautifully when you treat it right. Properly stored in an airtight container in a cool, dark spot, amaranth can last for decades. If you have a food storage pantry, amaranth is an ideal grain to store, but storage conditions are everything.
Kill pests before you store it. Amaranth’s tiny seeds are vulnerable to even tinier bugs and their eggs. These will be microscopic, but still have the ability to hatch. As soon as you bring home a fresh batch, transfer it to an airtight container, a canning jar works well, and place it in the freezer for at least a week. This kills off any insect eggs that may have hitched a ride before you ever notice a problem.
Keep it cool, dark, and dry. Heat is amaranth’s enemy. If your seed or grain gets exposed to high heat, left in a hot car, for example, freezing it afterward won’t undo any damage. The heat has already affected the nutrients. The best move is prevention. Store it somewhere consistently cool, away from sunlight, and make sure the container has zero moisture inside before you seal it.
Mind the shelf life difference between open and sealed storage. If you’re keeping amaranth in an open container in your everyday pantry, plan to use it within about four months for best quality. Sealed in an airtight, oxygen-free container and kept cool, it can last for years, even decades.
Buying tip: Look for amaranth that’s dry, evenly colored, and has a fresh, nutty smell. Skip anything that smells musty or bitter, or shows any sign of moisture. That’s a sign it won’t store well no matter what you do afterward.
You can even grow amaranth in your backyard if you so desire. Baker Creek Seeds carries multiple varieties of amaranth. It is easy to grow, and enjoyable, too. Bright and colorful foliage makes it a good choice for edible landscaping. Most commercial amaranth has tan seeds, but some cultivars have red or black seeds. Imagine how cool it would be to serve red amaranth cereal for breakfast that you have grown and harvested yourself!
I hope you’re inspired to give amaranth a try. Let us know how you liked it in the comments.
Related Content
- Food Storage Grains: An Inexpensive Calorie with Great Versatility
- All About Wheat: How to Buy, Cook, and Enjoy
- How to Use and Store Millet
- How to Store Food in Buckets for a Long Shelf Life (With Video)
Frequently Asked Questions
Bob’s Red Mill carries amaranth grain and flour, and it’s available at most health food stores and online retailers. If you want to grow your own, Baker Creek Heirloom Seeds carries several amaranth varieties.
No. Popping is just one method, typically used when you want a crunchy snack or cereal topping. For hot cereal, soups, or stews, you simply simmer the raw grain in water until it’s cooked through and translucent
Yes, and it’s actually recommended. Freezing fresh amaranth for at least a week in an airtight container kills off any microscopic insect eggs before long-term storage, preventing pest problems down the road. It will also keep your amaranth fresh longer if you won’t be using it right away.
Yes. Amaranth flour works well as a thickener for stews and sauces, and many gluten-free bakers use it in their recipes. You can buy it pre-ground, or grind whole amaranth grain yourself if flour isn’t available in your area
Cooked amaranth keeps in the refrigerator for about 5 to 7 days when stored in an airtight container. It also freezes well if you want to keep it longer and make a large batch. Portion it out before freezing so you can thaw only what you need
Pretty cool. Thanks for sharing. I’ve never heard of it before. Gonna try it.
Oh thanks for thinking about people with Coeliac disease, I’m actually considering planting this on our homestead.
It’s on my list to plant next year, but I have to get through this year first. I’m at my wits end. For the first time ever, the squirrels have taken over my garden. They have already eaten almost half of my first planting of corn. The first planting is over half of the corn I’ve planted. Does anyone have anything they’ve done to get rid of them? I’ve researched it, but I want something that will really work. I’ve put up a scarecrow, sprinkled coffee around the corn, and moved the dog near the garden. I also saw tracks for one deer and a raccoon or two. It’s frustrating to work so hard on my garden only to have the critters destroy it in a day or two.
electric fence
Our cats get rid of squirrels
Beth, Very interesting article. One question: where do you get it from, either seed or grain?
Beth, never mind, I skipped over the information, sorry.
You can grind up Amaranth and make a nice flour too. We use it for thickening stews and making a nice roux (cream sauce base). Even the devoted gluten fans in our family think it works very well there.
In the past you could get amaranth flour pretty easily but it seems to be a little harder to find in our area now. So you may have to buy the grain and grind your own in some areas.
we’ve been exploring gluten free grains for a while now — and enjoy amaranth porridge whether it’s sweet — (with honey, bit of cream & cinnamon or fruit) or savory (cooked with chicken boullion with a bit of green veggies stirred in)
haven’t tried grinding it for use as flour though — this may be just what we need to help convert some of our old favorite recipes. Thanks, Beth.
Do you have to pop it to eat it? I have a quinoa/amaranth/millet mix that I’d like to add to a granola bar recipe but would be hard to separate the mix to pop the amaranth!
We’ve only ever made popped amaranth when we wanted to eat it as a crispy snack. You’ll need to cook the amaranth before adding it to your recipe. Would you normally cook the grain mix before adding it?
Bob’s Red Mill sells Organic Amaranth; Millet,And Quinoa. Plus flours made from them. I own their mail order catalog. It is very interesting you should check it out.
Elbert
THE BEST SQUIRREL CONTROL IS A WELL AIMED 22 CALIBER RIFLE. AS A BONUS SQIRRELS ARE QUITE TASTY TOO. IF YOU LIVE IN AN URBAN AREA WHERE FIREARM FIRING CAN BE AN ISSUE THEN YOU CAN USE A HIGHER POWER PELLET RIFLE, NOT QUITE AS EFFECTIVE AS A REGULAR GUN BUT QUIET AND WITH SOME TARGET PRACTICE QUITE EFFECTIVE AS WELL. YSE EITHER A 22 OR A 177 CALIBER PELLET WITH A LEAST 1000 fps
Wondering if I can freeze the Amaranth seed now that I have it. I find seed that is not frozen (even if briefly) will often be eaten my the tiniest bugs !!!
Yes, for longer term storage, dry foods like amaranth can be frozen to kill microscopic insect eggs. Use an airtight container like a canning jar, leave in your freezer for at least a week.
Any information about storing amaranth? I got a bunch and left it in the car for a day or so, and it was hot. My wife wants to put it in the freezer.
Putting it in the freezer isn’t going to reverse any effects of the heat, so don’t bother. Just keep the amaranth stored in a cool and dark location and make sure the container doesn’t contain any moisture.