Amaranth soup

Amaranth soup is a hearty, savory dish made from amaranth seeds, a pseudocereal with ancient roots in Mesoamerica. It typically features the tiny, nutty-flavored seeds simmered with vegetables like onions, carrots, and celery, and sometimes includes beans, herbs, or a light broth. The soup is a staple in various forms across Mexico, Central America, and parts of the Caribbean.

🍽️ Nutrition at a glance

This is a high-carbohydrate, plant-based soup that is also a good source of protein and dietary fiber. A typical serving provides a solid amount of iron, magnesium, and phosphorus, with a calorie count generally in the range of 150-200 kcal.

Nutrition breakdown

Calories	175 kcal
Protein	7 g
Carbs	30 g
Fat	3 g
Fiber	5 g
Sugar	2 g
Sodium	480 mg
Iron	3.5 mg
Magnesium	90 mg
Phosphorus	180 mg
Manganese	1.2 mg
Potassium	320 mg
Vitamin B6	0.2 mg
Folate	45 mcg
Calcium	105 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Amaranth was a sacred crop for the Aztecs, used in both food and ceremonial rituals. Nutritionally, it's unique for being a complete protein, containing all nine essential amino acids, which is rare for a plant-based grain.