Vegan Amaranth and Pumpkin Bowl : Busy Weeknight Meals

25 min cook time
25 min prep time
Prepare amaranth grain recipe for kids at home - ZenParent
Preperation Time:
25 mins
Cooking Time:
25 mins


  1. 2 tablespoons + 1 teaspoon coconut oil
  2. 1 cup amaranth
  3. 2 cups water
  4. 1.25 cups cubed and cooked pumpkin
  5. 1 teaspoon garam masala
  6. 1 cup blanched and chopped spinach
  7. 2 cloves garlic, finely chopped
  8. Salt and pepper, to taste
  9. 1 red apple, cored and sliced thin


  1. Heat 1 tablespoon coconut oil in a stock/ soup pot over medium to high heat. Add the amaranth and sauté until the grains start popping. Add water and increase the heat to high until the water comes to a boil. Stir the amaranth and reduce the heat to low, cover, and cook until tender, about 15 minutes approximately. Remove from heat and keep covered.
  2. Melt 1 teaspoon coconut oil in a pan over medium heat. Stir in the pumpkin and sprinkle with garam masala, pepper and a pinch of salt (you can add other spices too to enhance flavor). Sauté for about 5 minutes. Remove pumpkin from the pan and return the pan to the stove. Add remaining 1 tablespoon coconut oil, the spinach, garlic, and a pinch of salt and pepper. Cook until the spinach is heated through.
  3. Divide the amaranth among serving bowls. Top it with equal amounts of the pumpkin, spinach, and apple slices and serve immediately.


You can also top the amaranth and pumpkin bowl with assorted nuts for some added crunch.

‘Amaranth’ is an age old grain that was forgotten and is now slowly making a come-back into most homes all over the world because of it’s wide variety of health benefits.

make recipe using amaranth grain for kids at home - ZenParent

It is known to be one of the least allergy causing foods and hence is safe even for infant consumption. Some important benefits include:

  • Good source of vitamins and minerals: Which include calcium, magnesium, phosphorus, potassium, zinc, vitamin C, vitamin A, vitamin B-6, folate, thiamin, niacin, riboflavin and vitamin K.
  • Easy to digest
  • Helps in reducing anemia
  • Has high amounts of anti-oxidants
  • Possesses anti-inflammatory properties
  • Anti-protozoan activity which helps in reducing protozoan attacks.
  • Acts as an analgesic or pain-reliever
  • Has Anthelmintic properties which helps in reducing risk of developing intestinal worms.
  • Strengthens the immune system
Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 1179
Calories from Fat 371
Total Fat 41.2g63%
Saturated Fat 27.3g137%
Cholesterol 0mg0%
Sodium 256mg11%
Potassium 1737mg50%
Carbohydrates 182.1g61%
Dietary Fiber 32.3g129%
Sugars 32.5g
Protein 33.3g
Vitamin A 1010% · Vitamin C 75%
Calcium 43% · Iron 117%