Ingredients with Measurements:
- 1 cup amaranth seeds
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 can diced tomatoes (14 oz)
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Special equipment needed:
- Large pot with lid
- Wooden spoon
Step-by-step instructions:
1. Rinse the amaranth seeds in a fine-mesh strainer and set aside.
2. Heat the olive oil in a large pot over medium heat.
3. Add the onion and garlic and sauté until fragrant, about 2 minutes.
4. Add the carrots, celery, and red bell pepper and sauté for another 5 minutes.
5. Add the diced tomatoes, vegetable broth, oregano, cumin, salt, and pepper. Stir to combine.
6. Add the amaranth seeds and stir to combine.
7. Bring the stew to a boil, then reduce the heat to low and cover the pot with a lid.
8. Simmer for 30-40 minutes, or until the amaranth seeds are tender and the vegetables are cooked through.
9. Taste and adjust seasoning as needed.
10. Serve hot, garnished with fresh parsley.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 200
Fat: 7g
Carbohydrates: 30g
Protein: 7g
Fiber: 7g
Substitutions for ingredients:
- You can use any type of oil instead of olive oil.
- You can use any type of broth instead of vegetable broth.
- You can use any type of herb or spice instead of oregano and cumin.
Variations:
- Add diced potatoes or sweet potatoes for a heartier stew.
- Add cooked chickpeas or black beans for extra protein.
- Add a splash of vinegar or lemon juice for a tangy flavor.
Tips and tricks:
- Rinse the amaranth seeds well before cooking to remove any dirt or debris.
- You can soak the amaranth seeds overnight to reduce cooking time.
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, simmer it uncovered for a few more minutes to thicken it up.
Storage instructions:
Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in bowls with a sprinkle of fresh parsley on top.
Garnishes:
Fresh parsley, chopped
Pairings:
- Serve the stew with crusty bread or crackers.
- Pair with a green salad or roasted vegetables.
Suggested side dishes:
- Garlic bread
- Roasted sweet potatoes
- Quinoa salad
Troubleshooting advice:
- If the amaranth seeds are still hard after 40 minutes of cooking, add more broth or water and continue to simmer until tender.
- If the stew is too salty, add more water or broth to dilute the saltiness.
Food safety advice:
- Make sure to rinse the amaranth seeds well before cooking.
- Store any leftover stew in the refrigerator and consume within 3 days.
Food history:
Amaranth is an ancient grain that was cultivated by the Aztecs and other indigenous peoples in Central and South America. It is a highly nutritious grain that is rich in protein, fiber, and minerals.
Flavor profiles:
The stew has a savory and slightly sweet flavor from the vegetables and amaranth seeds. The oregano and cumin add a warm and earthy flavor.
Serving suggestions:
Serve the stew as a main dish for lunch or dinner.
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