A warm, high-protein breakfast porridge made from whole amaranth, topped with crunchy pumpkin seeds and naturally sweetened with fruit. Rich in minerals, fiber, and plant-based amino acids—ideal for sustained morning energy.
Preparation Time
- Prep time: 5 minutes
- Cook time: 25 minutes
- Total time: 30 minutes
- Servings: 1 large bowl
Ingredients
- 1/4 cup dry amaranth
- 3/4 cup water or unsweetened almond milk
- Pinch of sea salt
- 1 tablespoon raw or lightly toasted pumpkin seeds
- 1/4 teaspoon ground cinnamon
- 1/2 small ripe banana or 2 tablespoons chopped dates (for natural sweetness)
- Optional toppings: chopped apple, berries, flaxseed, or almond butter
Instructions
- Rinse the amaranth under running water using a fine mesh strainer.
- In a small saucepan, combine amaranth, water or almond milk, salt, and cinnamon. Bring to a boil.
- Reduce heat to low, cover, and simmer for 20–25 minutes, stirring occasionally, until the grains are soft and porridge is thickened.
- Stir in mashed banana or chopped dates to naturally sweeten.
- Top with pumpkin seeds and any optional fruits or seeds. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 290 kcal |
| Protein | 8 g |
| Fat | 9 g |
| Carbohydrates | 42 g |
| Fiber | 6 g |
| Iron | ~3 mg |
| Magnesium | ~100 mg |
| Sodium | ~90 mg |
Health Benefits
Complete plant protein and muscle support
Amaranth is a complete protein source, providing all essential amino acids, especially lysine, which is limited in most grains.
Reference: Escudero NL et al. (2004). Nutritional evaluation of amaranth grain. Plant Foods for Human Nutrition.
Mineral-rich for bone and heart health
Pumpkin seeds and amaranth offer magnesium, phosphorus, and zinc, supporting bone density, nerve function, and cardiovascular balance.
Study: Gharibzahedi SMT & Jafari SM. (2017). Pumpkin seeds as a functional food. Trends in Food Science & Technology.
Blood sugar regulation and satiety
Amaranth’s high fiber and slow-digesting starch help regulate glucose levels and promote fullness.
Source: Plate AY et al. (2002). Glycemic index of amaranth-based foods. Nutrition Research.
Antioxidant and immune support
Pumpkin seeds contain vitamin E and lignans, which reduce oxidative stress and support immune response.
Reference: Ryan E et al. (2007). Bioactives in seeds. Journal of Agricultural and Food Chemistry.
Cooking Tips
- For extra creaminess: Use half water and half unsweetened plant milk.
- Batch cook: Make a double batch of amaranth and store in the fridge for 3–4 days. Reheat with a splash of milk.
- Add crunch: Lightly toast pumpkin seeds in a dry skillet for 2–3 minutes before serving.
- Flavor variations: Try adding nutmeg, cardamom, or grated pear for seasonal variety.
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