Meatless Monday
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Bob’s Red Mill Central American Black Beans and Amaranth

Last Monday I introduced you to Bob’s Red Mill Gluten-Free Cookbook with a quinoa, bleu cheese, and pecan salad.  Recipe is HERE in case you missed it.  I told you I would be cooking my way through this cookbook, and here is the next recipe!  Today’s recipe incorporates an ancient grain that I had never worked with before, amaranth.  Here’s a bit about this petite, tan grain.  “It was a staple food of the pre-Columbian Aztecs in Mexican and Peru.  The Aztecs–who called the seeds huaudi–believed that in addition to providing general sustenance, amaranth consumption increased both energy and strength.  The crops were almost completely eradicated by Spanish conquistadors in the 16th century, but the few remaining plants made a slaw and steady comeback in Mexico.  Amaranth is now cultivated in the US, South America, Europe and China. 

Amaranth is loaded with calcium, magnesium, iron, phosphorus, potassium, and B Vitamins.  It is also high in protein (great for vegetarians and vegan!!).  Further, unlike many other grains, amaranth is a rich source of essential fatty acids, including the heart-healthy oleic acid normally associated with olive oil.  

The nutrient-rich properties of amaranth only go further.  For starters, a growing body of research indicted that amaranth can help FEND OFF a variety of CANCERS!!!!  [I capitalized that in case you started to skim!]  Lunasin, a bioactive peptide in amaranth, has been shown to inhibit the development of cancer cells.  Soy also contains lunasin, but researchers are discovering that the lunasin in amaranth penetrates the nucleus of cancer cells  more rapidly.  Adding good news to good news, scientists have further discovered that squalene, an antioxidant compound present in amaranth, may halt the blood supply to tumors.”

And, the good of amaranth keeps going.  I’ll give you bullet points now:

-lowers blood pressure, triglycerides, and low-density lipoprotein (LDL) cholesterol 

-aids in heart rhythm normalization

-anti-inflammatory and antioxidant properties from the rutin and nicotiflorin (2 polyphenols found in amaranth)

-aids in repair of damaged brain cells

 -helps body absorb calcium and decreases the amount of calcium lost in waste fluids (because of high levels of the amino acid lysine)

-forms collagen (also because of lysine)

-lysine and L-arginine (another amino acid) work together to make bone-building cells more active

Wow.  That’s a whole lot of good in this tiny little grain!!!!  But, don’t ask me how much of it you have to eat a day to get these benefits….the book doesn’t give that info.  Go and run to the store to purchase a bag of this stuff!  The first amaranth recipe I’m going to start you off with is a Central American Black Beans and Amaranth recipe with cumin and chipotle chili powder that can be served by itself, in a tortilla, or as a side dish.  I hope you enjoy.  

Amaranth

Amaranth

1 TBSP EVOO

1 Red Bell Pepper, chopped

1 1/2 Cups Chopped Onions

1 Cup Amaranth

2 TSP Ground Cumin

1 TSP Chipotle Chili Powder

2 Cups Vegetable Broth

1 Can Black Beans (14-19 ounces), drained and rinsed

Suggestions Accompaniments:

Tortillas

Tomato or Tomatillo Salsa

Fresh Cilantro Leaves

Chopped Radishes

Plain Greek Yogurt

Crumbed queso fresco or feta cheese

Central American Black Bean and Amaranth Ingredients

Central American Black Bean and Amaranth Ingredients

In a medium saucepan, heat oil over medium-high heat

Add red pepper and onions

Pepper and Onions Cooking

Pepper and Onions Cooking

Cook, stirring, for 5-6 minutes or until slightly softened

Stir in amaranth, cumin, chile, powder, and broth

Adding the Amaranth and Spices

Adding the Amaranth and Spices

Pouring in the veggie broth

Pouring in the veggie broth

Bring to boil

Bringing to a boil

Bringing to a boil

Reduce heat to medium-low, cover, an simmer for 12-15 minutes or until amaranth is barely tender

Remove from heat and stir in beans

Let stand for 5 minutes, then fluff with fork

Black Beans Added and Fluffed

Black Beans Added and Fluffed

Serve with any of the suggestions accompaniments, as desired

Served in cabbage cubs and topped with green sriracha

Served in cabbage cubs and topped with green sriracha

Central American Black Beans and Amaranth
Serves 4
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Prep Time
15 min
Cook Time
20 min
Total Time
45 min
Prep Time
15 min
Cook Time
20 min
Total Time
45 min
350 calories
54 g
7 g
10 g
12 g
3 g
376 g
551 g
8 g
0 g
7 g
Nutrition Facts
Serving Size
376g
Servings
4
Amount Per Serving
Calories 350
Calories from Fat 90
% Daily Value *
Total Fat 10g
16%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 7mg
2%
Sodium 551mg
23%
Total Carbohydrates 54g
18%
Dietary Fiber 6g
24%
Sugars 8g
Protein 12g
Vitamin A
31%
Vitamin C
98%
Calcium
18%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 TBSP EVOO
  2. 1 Red Bell Pepper, chopped
  3. 1 1/2 Cups Chopped Onions
  4. 1 Cup Amaranth
  5. 2 TSP Ground Cumin
  6. 1 TSP Chipotle Chili Powder
  7. 2 Cups Vegetable Broth
  8. 1 Can Black Beans (14-19 ounces), drained and rinsed
Suggestions Accompaniments
  1. Tortillas
  2. Tomato or Tomatillo Salsa
  3. Fresh Cilantro Leaves
  4. Chopped Radishes
  5. Plain Greek Yogurt
  6. Crumbed queso fresco or feta cheese
Instructions
  1. In a medium saucepan, heat oil over medium-high heat
  2. Add red pepper and onions
  3. Cook, stirring, for 5-6 minutes or until slightly softened
  4. Stir in amaranth, cumin, chile, powder, and broth
  5. Bring to boil
  6. Reduce heat to medium-low, cover, an simmer for 12-15 minutes or until amaranth is barely tender
  7. Remove from heat and stir in beans
  8. Let stand for 5 minutes, then fluff with fork
  9. Serve with any of the suggestions accompaniments, as desired
beta
calories
350
fat
10g
protein
12g
carbs
54g
more
http://www.newsforchews.com/
Stay hungry…

2 Comments

  1. Pingback: Thirsty Thursday Side: “Fried” Zucchini |

  2. Pingback: Meatless Monday: Bob’s Red Mill Everyday Gluten Free Nanaimo Squares |

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