Fresh amaranth leaves quickly wilted with garlic and tomatoes, yielding a nutrient-dense green side dish with a mild, spinach-like flavor.
Nutrition & Info
Equipment Needed
Presentation Guide
Instructions
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1
Wash amaranth greens thoroughly in several changes of water, then chop into pieces.
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2
Heat oil in a pan, add garlic and cook for thirty seconds until fragrant.
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3
Add diced tomato and cook for two minutes, then add greens.
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4
Cook for five minutes, stirring occasionally, until greens are wilted and tender. Season with salt and serve.
Did You Know?
Amaranth is sometimes called a superfood — it contains more iron and calcium than spinach and grows abundantly in Rwanda's climate.
Chef's Notes
The Story Behind Umurava
Amaranth greens have been gathered and cultivated in Rwanda since before recorded history. Unlike imported vegetables, amaranth grows semi-wild across the countryside, providing free nutrition to communities who know where to find it. The leaves are one of the most nutrient-dense foods available in Rwanda, packed with iron, calcium, and vitamins. Despite being considered humble "poor people's food" during the colonial era, amaranth greens are now recognized for their exceptional nutritional value.
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