Amaranth is one of the most undervalued superfoods. It has a higher level of protein, iron and B6 than quinoa and often significantly cheaper. It is great within salad recipes. Naturally gluten-free, with a nutty flavour and higher in natural binding agents than quinoa making it more 'mushy' when cooked. This salad recipe is fresh and minty with a lemon zing - a delicious way to squeeze more amaranth into your diet.
Why Salad Recipes Are A Great Addition For Summer
Summer brings with it a range of fresh produce in all sorts of shapes and colours, and with a range of nutritional characteristics. It is no accident that salad recipes are made up of such a variety. The easiest way to maintain a healthy diet is to keep your ingredients natural and simple. Salads are designed for exactly those kind of ingredients.
How To Make This Delicious Lemon, Mint Amaranth Salad Recipe
- 1/2 cup amaranth (uncooked whole-grain, such as Arrowhead Mills)
- 2 cups cucumber (diced unpeeled)
- 1/2 cup celery (thinly sliced)
- 1/2 cup red onion (finely chopped)
- 1/4 cup chopped fresh mint
- 1/4 cup fresh flat leaf parsley (chopped)
- 1/4 cup sunflower seeds (toasted)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon grated lemon rind
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon salt
- 1/2 cup cooked chickpeas (not salt-added canned chickpeas)
- 1 cup feta cheese (optional)
- lemon wedges (optional)
- Avo, sliced (Optional)
- Put the sunflower seeds in a small pan and toast lightly until lightly browned. Set aside to cool.
- Bring 1 1/2 cups cold water and amaranth to a boil in a medium saucepan; reduce heat, cover, and simmer 20 minutes or until water is almost absorbed (it will have the appearance of mush).
- While the amaranth cooks, combine all the ingredients except the cheese and lemon wedges in a large bowl.
- Place amaranth in a fine sieve, and rinse under cold running water until room temperature; drain well, pressing with the back of a spoon. If you do not have a fine sieve available spread the amaranth out thinly on a baking sheet so it does not clump together as it cools.
- Add the amaranth and sunflower seeds to the cucumber mixture; toss to blend. Add cheese and/or avo; toss gently.
- Garnish with lemon wedges, if desired.
This recipe is best served chilled. Serve and enjoy!