Sun-Dried Tomato and Goat Cheese Amaranth “Couscous”

November 11, 2011 at 6:42 pm 19 comments

Have you cooked or tasted amaranth? In case you are not familiar with this tasty gluten free ancient grain, I thought I’d share some info that might encourage you to do so šŸ™‚

According to and Teri Gruss, “the word amaranth means “everlasting” in Greek…this tiny seed has endured the ages, as an important food source for ancient civilizations in South America and Mexico, to its current resurgence as a highly nutritious gluten-free grain.”

Top 10 reasons to incorporate amaranth into your diet:

1. Amaranth contains more protein than any other gluten-free grain-and more protein than wheat. One cup of raw amaranth contains 28.1Ā  grams of protein. Oats are a close second with 26.3 grams of protein.

2. Amaranth is an excellent source of lysine, an important amino acid (protein). Grains are notorious for low lysine content, which decreases the quality of their proteins. The high lysine content in amaranth sets it apart from other grains. Food scientists consider the protein content of amaranth of high “biological value”, similar in fact, to the proteins found in milk. This means that amaranth contains an excellent combination of essential amino acids and is well absorbed in the intestinal tract.

3. Another advantage of the protein content of amaranth is that the primary proteins in amaranth are “albumins” and “globulins”. In comparison, the major proteins in wheat are called “prolamins”, which are considered less soluble and less digestible than are albumins and globulin proteins. Bottom line- the amount, types and digestibility of proteins in amaranth make it an excellent plant source of high quality proteins.

4. Amaranth is second only to teff in calcium content.1 cup of raw teff contains 347 milligrams of calicum, amaranth 298 milligrams. In comparison, 1 cup of white rice contains 52 milligrams.

5. Amaranth contains more magnesium than other gluten-free grains.1 cup of raw amaranth contains 519 milligrams of magnesium, followed by buckwheat with 393 milligrams and sorghum with 365 milligrams. In comparison, an equal amount of white rice contains 46 milligrams of magnesium.

6. Amaranth contains more iron than other gluten-free grains. 1 cup of raw amaranth contains 15 milligrams of iron. Teff is a close second with 14.7 milligrams of iron. In comparison, white rice contains 1.5 milligrams of iron.

7. Amaranth contains more fiber than other gluten-free grains.1 cup of raw amaranth contains 18 grams of fiber- buckwheat and millet contain 17 grams. In comparison, white rice contains 2.4 grams of fiber.

8. Amaranth is slightly lower in carbohydrate content compared to other gluten-free grains.1 cup of raw amaranth contains 129 grams of carbohyrates, white rice 148 grams, brown rice and sorghum 143 gramsĀ  and teff 141 grams of carbohyrdates. Oats contain 103 grams of carbohyrates, making them the lowest carb gluten free grain.

9. Amaranth is a good source of polyunsaturated fatty acids(as are most whole grains) and it contains vitamin E in similar amounts to olive oil.

10. When you add amaranth in amounts up to 25% of total flour used in gluten-free recipes you improve the nutritional value, the taste and texture of gluten free baked goods. Additionally, amaranth is an exceptional thickener for roux, white sauces, soups and stews.

You may be thinking….if amaranth is such a nutritional powerhouse, why not use it exclusively in gluten-free baking?

Amaranth, by nature, absorbs water very easily. That’s what gives it great emulsifying properties. But if amaranth is used solely in gluten-free baking recipes, baked goods become too dense. Breads will not rise properly and pancakes and cookies become too heavy.Ā The key isĀ combining a variety of gluten free flours and starches to create a blend that mimics the properties of gluten.

Go on and add amaranth to gluten-free flour blends, sauces, soups and stews to significantly improve the nutritional quality of your gluten-free diet.

Here’s a simple recipe for amaranth in a couscous style – lightly studded with creamy goat cheese, flavor-packed sun dried tomatoes and crunchy walnuts. The tangy cheese and dried tomatoes compliment the nuttiness of the cooked grain while the walnuts add great texture – couldn’t be more simple!

Sun-dried Tomato and Goat Cheese Amaranth “Couscous”


1 cup uncooked amaranth
2 cups vegetable or chicken broth (or water)
1/3 cup sun-dried tomatoes, chopped (dried or oil-packed)
2-3 Tbsp goat cheese, crumbled (feta cheese or other could also be used)
salt and pepper to taste
3 Tbsp chopped walnuts
drizzle of olive oil, optional


Rice Cooker Method:

1. Add amaranth and broth/water to your rice cooker. Set on rice cooking mode until cooked. Let stand for 5 minutes, fluff with a fork and transfer to a mixing bowl. (Note that amaranth will not fluff as much as traditional couscous)
2. Add chopped tomatoes, crumbled goat cheese and walnuts. Season with salt and pepper. Toss lightly and drizzle with olive oil if desired. Serve warm or room temperature. Enjoy!

Stovetop Method:

1. Add amaranth and broth/water to a medium saucepan. Bring to a boil, stir and lower heat to simmer for 18-20 minutes or until liquid is absorbed and grains are cooked.
2. Let stand for 5 minutes, fluff with a fork and transfer to a mixing bowl. (Note that amaranth will not fluff as much as traditional couscous)
3. Add chopped tomatoes, crumbled goat cheese and walnuts. Season with salt and pepper. Toss lightly and drizzle with olive oil if desired. Serve warm or room temperature. Enjoy!

***On my to do list:Ā Create a cake or quick breadĀ using amaranth flour….toĀ come! Anyone have a flavor suggestion?

A few other ways to enjoy amaranth:Ā 

  • To make an amaranth porridge, cook amaranth in a ratio of 1:3 with water. Add sliced apples, chopped almonds or walnuts and a touch of cinnamon, cover and simmer until liquid is absorbed (about 20 minutes).
  • Heat amaranth in a heavy, dry skillet over medium heat until the seeds begin to pop. Serve with almond or coconut milk and fresh berries for a healthy breakfast.
  • Mix popped amaranth seeds with honey or molasses to make a treat known as “alegria” or “joy” in Mexico
  • Or try my amaranth grits with my tomato-sauce poached eggs

Entry filed under: Gluten Free, Lunch, Refined Sugar Free, Sides and Snacks, Vegetarian. Tags: , , , , , .

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19 Comments Add your own

  • 1. Cara  |  November 11, 2011 at 7:11 pm

    I spy that cute little pumpkin bowl that your mom gave you! šŸ™‚ So I give you until Tuesday to come up with a cake recipe made with amaranth flour (for my birthday) hehe. P.S. You are starting to get ad videos displayed on the bottom of your blog placed there by wordpress–not sure if you knew or not. I started to get these too unbeknownst to me until Greg until me the other day so and had to pay $30/year to get rid of them. Lame!

    • 2. naturalnoshing  |  November 12, 2011 at 4:38 pm

      Oh your birthday is coming up!?!?!?!? Yay, a reason to experiment with an amaranth cake!!! I am on it šŸ™‚
      Thanks for letting me know about the ads – I have NO idea, that is totally lame and annoying! I’ll have to look into it…

  • 3. Stephanie @ Aspiring  |  November 11, 2011 at 9:12 pm

    I tried cooking amaranth couple of times before, and I actually do like its unique sticky texture. I like it cooled & topped with some almond milk and chia seeds – it makes a super pudding!
    The part I hate is, the washing. Even with the finest strainer I have, the seeds keep escaping and it’s so annoying!!! urrgh.
    This is a beautiful recipe; maybe I’ll try it next time šŸ˜€

    • 4. naturalnoshing  |  November 12, 2011 at 4:36 pm

      I enjoy the sticky texture too!! It’s different and nutty – yum! I’ve tried popped amaranth with almond milk, berries and chia but not the cooked grain, I need to try that!
      I have bought pre-rinsed before or I add it to a saucepan, cover with water, top with a lid and drain slowly but those little seeds are good at escaping!

  • 5. Annie @ Naturally Sweet Recipes  |  November 11, 2011 at 10:37 pm

    Wow, that looks incredible! I’ve never tried amaranth. This dish looks beautiful, I should try it soon. Thanks for introducing it!

    • 6. naturalnoshing  |  November 12, 2011 at 4:34 pm

      Thanks Annie! If you like quinoa and alternative grains, I think you would really enjoy amaranth! I plan to incorporate more into recipes since I’ve discovered it šŸ™‚

  • 7. Sonia The Healthy Foodie  |  November 12, 2011 at 5:54 am

    I love that grain. Ever since I discovered it, I always add some to my oatmeal, along with a few tablespoons of buckwheat groats. Makes for a real tasty and satisfying bowl of oatmeal, let me tell you!

    I’ve yet to enjoy it on its own though, mostly because, well, let’s face it, the stuff costs a fortune (at least it does here!)

    I really like the idea of incorporating it in a couscous. Must make a brilliant combination with bulgur, and perhaps, why not, buckwheat groats! šŸ˜‰ Thanks for another great inspiration, my dear friend! šŸ˜€

    • 8. naturalnoshing  |  November 12, 2011 at 4:33 pm

      I LOVE it too! Again, we have such similar taste buds šŸ™‚ Oh my goodness, I need to send you a few bags Sonia! It’s pretty cheap here – I think it’s only $2/lb – which is cheaper than quinoa, probably because no one really knows much about it and/or how to use it!
      I love the earthiness of amaranth too – I’ve tried the combo with buckwheat in quick breakfast bake but haven’t had a chance to use it with oats – yummm! Thanks for the suggestion šŸ™‚

  • 9. The Teenage Taste  |  November 12, 2011 at 6:47 am

    Mmmm…sounds like the perfect (healthier) Thanksgiving side dish! Thanks for sharing!

    • 10. naturalnoshing  |  November 12, 2011 at 4:29 pm

      You are so right! It would make a great stuffing for squash too – you can use fresh tomatoes, other sauteed veggies and different cheese to switch up the flavors šŸ™‚

  • 11. Lauren @ Recipes for a Quarterlife  |  November 12, 2011 at 9:37 am

    where was this 4 months ago when i had a bag of amaranth and no clue!? you’ve inspired me to give it another try! thanks!

    • 12. naturalnoshing  |  November 12, 2011 at 4:27 pm

      Bummer on the timing! It’s a funny little grain but I adore it. I just discovered amaranth a couple months ago so I plan to post more recipes soon!

  • […] is celebrating her 33rd birthday today – Happy Birthday love! When I posted my recipe for amaranth couscous, I mentionedĀ wanting to bake a cake using amaranth. WhenĀ Cara dropped the hintĀ thatĀ she wanted […]

  • […] cups cooked amaranth, couscous style andĀ chilled*Ā (I bet you couldĀ sub brown rice couscous or cooked quinoa or millet) 4 oz cheese, […]

  • 15. Judith  |  February 20, 2012 at 2:58 pm

    You might want to know that something on your pages is eating a big chunk of bandwidth (I’m browsing on my phone, and because of the bandwidth issues, will have to wait till I can surf at a coffeeshop to come back šŸ˜¦ …)

  • […] Dinner:Ā southwestern chicken and rice skillet (will use brown rice, and homemade taco seasoning) it makes 2 meals; 1 cup pineapple […]

  • […] For Full Recipe Visit  […]

  • 18. Amaranth: The New Grain That's Going to Rule in 2015  |  January 21, 2015 at 6:53 pm

    […] simpleĀ recipe subs in amaranth for couscous, which although tasty, doesn’t provide the same protein-filled […]

  • 19. a katakana para | Arnold Zwicky's Blog  |  February 25, 2016 at 12:36 pm

    […] be used as a substitute for wheat, for instance inĀ tabbouleh- or couscous-like dishes. As in this 11/11/11 posting on a food site aboutĀ Sun-Dried Tomato and Goat Cheese [and Walnut] Amaranth ā€œCouscousā€, […]


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