- 1 1/2 cups cold water
- 1/2 cup uncooked whole-grain amaranth (such as Arrowhead Mills)
- 2 cups diced unpeeled English cucumber
- 1/2 cup thinly sliced celery
- 1/2 cup finely chopped red onion
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 cup pine nuts, toasted
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon grated lemon rind
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon crushed red pepper
- 1/2 cup drained no-salt-added canned chickpeas (garbanzo beans)
- 1 cup (4 ounces) feta cheese, crumbled
- Lemon wedges (optional)
- calories 323
- fat 20.5 g
- satfat 6 g
- monofat 8 g
- polyfat 4.2 g
- protein 10.9 g
- carbohydrate 26.7 g
- fiber 3 g
- cholesterol 25 mg
- iron 3.5 mg
- sodium 493 mg
- calcium 220 mg
How to Make It
Bring 1 1/2 cups cold water and amaranth to a boil in a medium saucepan; reduce heat, cover, and simmer 20 minutes or until water is almost absorbed (it will have the appearance of mush).
While amaranth cooks, combine cucumber and next 11 ingredients in a large bowl.
Place amaranth in a sieve, and rinse under cold running water until room temperature; drain well, pressing with the back of a spoon. Add to cucumber mixture; toss to blend. Add cheese; toss gently. Garnish with lemon wedges, if desired.
It's important that the amaranth is placed in a fine mesh sieve. The grain is so tiny that it will slip through a traditional strainer. If one is not available, place the cooked amaranth on a large baking sheet, and spread it in a thin layer so it will cool without clumping together.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.