Natural form

Fresh amaranth greens showing characteristic broad leaves with red-purple pigment along veins and stems.

Shows the reader exactly what to look for when identifying raw amaranth greens at a market or in a garden.

Produce

Amaranth Greens

Soft leafy green, often red-tinged, simmered or stir-fried as a staple vegetable worldwide.

Amaranth greens are the tender leaves of the amaranth plant, sometimes flushed with deep red or purple pigment that bleeds into the cooking liquid. They are stir-fried, simmered into stews, or boiled as a side dish across Africa, the Caribbean, India, and East Asia. Mild and slightly earthy, they cook down like spinach and are rich in iron and vitamins.

Amaranth greens are among the most resilient and nutritious leafy vegetables in the world. Part of the Amaranthus genus—same family as the grain amaranth, though cultivated as a distinct crop—these greens thrive where spinach and lettuce fail: in summer heat. The plant produces tender, often red-veined leaves that range from bright green to deep burgundy depending on variety. Unlike many leafy greens that turn bitter or bolt in high heat, amaranth keeps producing clean, usable leaves through the dog days of summer, making it invaluable for warm-climate cooks and frustrated temperate-garden growers alike.

The flavor sits somewhere between spinach and beet greens—an earthy, faintly nutty taste with a whisper of beet-like sweetness. Texturally, raw leaves are tender and delicate, but they hold up better than spinach under heat, developing a pleasant silkiness rather than collapsing into mush. A distinctive characteristic: the red pigment betanin (the same compound that colors beets) leaches into cooking water, turning it pinkish-red. This is normal and harmless—it's simply a sign the greens are ready. Amaranth greens contain oxalates but lack the cyanide-forming compounds found in some other greens, making them broadly safe and freely eaten across cultures, from West African stews to Caribbean callaloo to Sichuan stir-fries. The cooked yield is substantial—about two-thirds of raw volume remains—meaning 1½ pounds of raw greens yields roughly a pound of cooked.

Measured in: g
Storage: Fridge

Types & varieties

Red amaranth (Amaranthus tricolor)

Most common culinary variety; burgundy to purple stems and veins with green leaf blade; dramatic appearance raw, color softens when cooked

Green amaranth (Amaranthus viridis)

Lighter green leaves, more subtle flavor; called 'Chinese spinach' or 'slender amaranth' in markets

Tropical amaranth

Larger, coarser-leafed varieties grown in South Asia and West Africa; more heat-tolerant, often need longer cooking

'Molten Fire'

Ornamental variety with deep crimson leaves; fully edible though noticeably tougher than dedicated culinary varieties

Understanding the plant

Amaranth greens come from the same species (Amaranthus) as the ancient grain amaranth, but different varieties are bred for different purposes. Amaranthus tricolor, A. viridis, and related species are grown specifically for their leaves. The same plant species that produce A. caudatus (love-lies-bleeding) and A. cruentus (grain amaranth) also yield edible immature leaves—so if you grow ornamental amaranths, the young leaves are fair game, though they may be tougher than dedicated varieties. The plant grows quickly in warm soil, producing leaves continuously if harvested regularly or kept from flowering. Once the plant bolts and sends up a flower stalk, leaves become bitter and fibrous, signaling the end of the harvest window.

Harvest leaves regularly to encourage continued production
Young leaves are most tender; mature leaves develop coarser texture
Amaranth is one of the few greens that does NOT contain significant cyanide compounds

The betanin in cooking water

The reddish pigment that bleeds into cooking water is betanin, the same antioxidant that colors red beets and chard. It is harmless and edible—the water is perfectly usable as a vegetable stock. In traditional preparations, this pinkish-red cooking liquid is often incorporated back into the dish, particularly in Caribbean and West African cooking. If you want to preserve the green color of the leaves without the pink tint, add a small splash of vinegar or lemon juice to the cooking water, which brightens the chlorophyll and keeps the greens a vivid green.

Pink cooking water is normal, not a sign of overcooking
Save the cooking liquid as a nutritious base for soups or grain dishes
Add acid to preserve green color if appearance matters for the dish

Common uses

Wilted as a side dish with garlic, ginger, or onion and a splash of acid (lemon, lime, or vinegar)Stir-fried with aromatics in Chinese, Thai, and Vietnamese cuisineAdded to dal, sambar, and curries in South Asian cookingStewed with tomato, onion, and often okra in Caribbean 'callaloo'Incorporated into soups and stews in Mediterranean and Latin American traditionsBlanched and added to grain bowls, pasta, or risottoUsed raw in small quantities in salads when young and tenderCooked down with onion and bacon fat as a Southern US 'poke greens' alternative

Tips & pitfalls

Harvest or buy before flowers form; leaves become bitter and tough once the plant bolts
Cook stems separately from leaves if using large, mature greens—stems take 3–4 minutes longer than leaves
Do not overcook; 2–4 minutes of active simmering is sufficient for most dishes
Add a splash of acid (vinegar or citrus) early in cooking to brighten color and retain vivid green
Salt early to draw out moisture and season evenly; this is standard practice for all leafy greens
Wash thoroughly in multiple changes of water; sand and grit lodge in the crinkled leaves and are easy to miss
For a simple side dish, wilt with minced garlic in olive oil over medium heat until just wilted; season and serve immediately
Treat amaranth differently than spinach when sautéing—its leaves are more durable and benefit from slightly longer, gentler cooking rather than a quick high-heat toss

Nutrition

23kcal

Energy

96 kJ · per 100 g

Where the calories come from

Protein 34%Carbs 56%Fat 10%

Protein

2.5g

5% DV

Carbs

1% DV

Fat

0.3g

0% DV

Sodium

20mg

1% DV

Notable micronutrients

Vitamin K950% DV

Vitamin C48% DV

Folate21% DV

Calcium17% DV

Vitamin A16% DV

Iron13% DV

Source · USDA FoodData Central · approx. Amaranth leaves, raw

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In the shops

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Good to know

Botanical family: Amaranthaceae (Amaranthus genus)
Origin: Central and South America; now cultivated globally in tropical and temperate zones
Season: Warm-weather crop; summer through early autumn in temperate climates; year-round in tropical regions
Flavor: Earthy, slightly nutty, faintly beet-like; less acidic than spinach
Texture: Tender raw; develops a slight silkiness when cooked, similar to spinach but more durable
Primary nutrients: Exceptional vitamin A (as beta-carotene), vitamin K, folate; good iron, calcium, magnesium, and protein for a leafy green
Storage: Refrigerate unwashed in a plastic bag; use within 3–4 days for best quality
Yield: Approximately 60–70% cooked yield from raw; leaves shrink considerably
Substitution ratio: 1 cup cooked amaranth ≈ 1 cup cooked spinach or Swiss chard

Substitutes

Spinach — Most direct substitute; cook 1–2 minutes less than amaranth as it wilts faster
Swiss chard — Similar cooking time and behavior; cook stems separately as you would with amaranth
Young beet greens — Comparable earthy flavor and tender texture; swap 1:1
New Zealand spinach (Warrigal greens) — Similar slight earthiness and thickening property; cook identically
Watercress — Use raw or barely wilted only; much more delicate; not a close textural match