Toasted amaranth granola or energy bars
Toasted amaranth granola or energy bars are a crunchy, nutrient-dense snack made from popped amaranth seeds bound with natural sweeteners like honey or maple syrup, often combined with nuts, seeds, and dried fruits. This dish is a modern, health-conscious take on traditional amaranth consumption, which has deep roots in Mesoamerican and Andean cuisines. It's typically enjoyed as a portable breakfast or a quick energy boost.
🍽️ Nutrition at a glance
This snack is a balanced source of complex carbohydrates, plant-based protein, and healthy fats. A single bar or serving provides a good dose of fiber, iron, magnesium, and phosphorus, with a rough calorie ballpark of 180-220 kcal per 40g bar.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 5 g |
| Carbs | 28 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 10 g |
| Sodium | 30 mg |
| Iron | 2.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Manganese | 1.2 mg |
| Copper | 0.3 mg |
| Potassium | 120 mg |
| Zinc | 1.0 mg |
| Thiamin (B1) | 0.1 mg |
Per 1 energy bar (40 g) · estimated, varies by recipe
💡 What's interesting
Amaranth is a pseudocereal that was a staple food of the Aztec civilization and is considered a 'superfood' for its exceptional protein quality and mineral content. The process of toasting or 'popping' the seeds creates a unique, light, and crunchy texture that sets it apart from traditional oat-based granolas.
