Amaranth Leaves from Ben’s Organic Farm

Amaranth leaves are a beautiful deep green leaves, sometimes streaked with red and purple and can be eaten raw when young and tender, but are traditionally cooked. The most likely cooking suggestion is to saute it with garlic, but you can use it anywhere you would include cooked spinach or Swiss chard.

Amaranth greens are delicious with cumin, chili peppers or onions and hold up well to intensely spiced dishes like curry. Saute, mix into stew or add to sauces for extra nutrition and texture or try the recipe below.

What are the health benefits of amaranth leaves?

  • Boosts energy: Highly packed with carbohydrates, proteins, vitamin K, folate, riboflavin, vitamin A, vitamin B6, and vitamin C, amaranth leaves boost energy in the body.
  • Prevents electrolyte imbalance: Amaranth leaves are terrific source of manganese, iron, copper, calcium, magnesium, potassium and phosphorus necessary for maintaining proper mineral balance in the body.
  • Excellent gluten-free diet: Vegetarians with gluten-intolerance or those suffering from celiac diseases can meet daily recommended dose of protein from amaranth greens. Compared to other plant sources namely wheat, rye, rice and oats, Amaranth contains 30% more protein with complete set of amino acids.
  • Improves digestion:High dietary fiber content (3 times that of wheat) in the greens improve digestive health and reduces constipation. It is easily digestible and good for both young ones and elders.
  • Aids in weight management: Protein in the leaves help to reduce insulin levels in the blood and also release a hormone that lessen hunger pangs and prevent “bingeing catastrophe”.
  • Reduces bad cholesterol:One of the key benefits of amaranth leaves is cholesterol-lowering ability. Being fibrous, this leafy vegetable is effective in reducing LDL levels in the blood and promotes weight loss.
  • Good for anemic patients: Iron-rich(5 times that of wheat) red amaranth leaves promote coagulation and increase hemoglobin content and red blood cell counts.
  • Decreases risk of cardiovascular disease: Amaranth leaves are an excellent dietary source of phytosterols that lowers blood pressure and prevents heart ailments including stroke.
  • Fight-off cancer:Presence of lysine (an essential amino acid) along with vitamin E, iron, magnesium, phosphorus and potassium and vitamin C helps to fight against free radicals responsible for aging and formation of malignant cells.

Learn More about Amaranth benefits:

Amaranth Leaves in Coconut Milk

  • 1 kg amaranth leaf
  • 1 liter water
  • 420ml coconut milk
  • 1 large onion
  • 2 large tomatoes
  • 1 tablespoon vegetable oil
  • 1 teaspoon salt
  • 1 lemon (optional)


  1. Bring water and salt to the boil in a large pot.
  2. Add washed amaranth leaves and boil for 15 minutes or until tender.
  3. In a separate pan, heat the oil and cook the chopped onion until golden brown.
  4. Add the chopped tomatoes and cook until soft.
  5. Add the well-drained amaranth leaves and stir to combine.
  6. Add the coconut milk and continue cooking for about 10 minutes.
  7. Adjust seasoning or add lemon juice to taste.

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