Water amaranth, a versatile leafy green, is gaining recognition among home gardeners and culinary enthusiasts. This plant offers ease of cultivation and diverse uses in the kitchen. Its adaptability and nutritional value make it a noteworthy addition to edible gardens.
Understanding Water Amaranth
Water amaranth refers to several edible species within the Amaranthus genus, including Amaranthus lividus, Amaranthus blitum, and Amaranthus viridis. These plants are known by various common names such as livid amaranth, purple amaranth, or slender amaranth. Amaranthus viridis is also known as green amaranth.
Water amaranth is often confused with water spinach (Ipomoea aquatica), though they belong to different plant families: water amaranth is in the Amaranthaceae family, and water spinach is in the Convolvulaceae family. Water amaranth typically has ovate to rhombic leaves, often with a notch at the tip, and can be green or reddish. It is native to tropical regions worldwide, including Africa, Asia, and the Americas.
Growing Water Amaranth
Water amaranth thrives in full sun, ideally receiving at least six hours of direct sunlight daily, though it tolerates partial shade. It prefers well-drained, fertile soil with a pH of 6.0 to 7.0. Incorporating organic matter like compost or aged manure before planting enhances fertility and drainage.
Plant water amaranth by directly sowing seeds outdoors after the last frost, or by starting them indoors six to eight weeks prior. Sow seeds about 1/4 inch deep and space them 10-12 inches apart. Thin seedlings to 6-8 inches apart once they reach 4-6 inches tall to ensure air circulation and prevent overcrowding. Seeds typically germinate within 7-10 days at soil temperatures between 20-25°C (68-77°F).
Consistent moisture is important for water amaranth, but avoid overwatering to prevent root rot. Water when the top inch or two of soil feels dry, ensuring deep watering, especially during dry spells. While established amaranth is relatively drought-tolerant, consistent moisture promotes vigorous growth and higher yields. Fertilization needs are moderate; a light application of a balanced organic fertilizer at planting is often sufficient, but supplemental feeding every three to four weeks can boost leafy production.
Water amaranth is generally resistant to common pests and diseases. Aphids, flea beetles, and fungal diseases can occasionally occur. Manage these concerns with organic solutions like proper spacing for air circulation, avoiding overhead watering, and monitoring for early pest signs. Regular weeding also reduces competition for nutrients and water.
Harvesting and Culinary Uses
Harvesting water amaranth encourages continuous production. Pick young, tender leaves for fresh consumption, or allow them to grow larger for cooking. For ongoing harvests, cut the outer leaves or trim the plant about 8-10 inches tall, leaving at least two sets of leaves to encourage branching and new growth. This “cut-and-come-again” method allows for multiple harvests throughout the growing season.
After harvesting, rinse the greens thoroughly under cool water to remove soil or debris. Store water amaranth in the refrigerator for a few days by wrapping it in a damp paper towel and placing it in a plastic bag. Its mild flavor makes it highly versatile. It can be eaten raw in salads when young and tender, or cooked like spinach.
Common cooking methods include stir-frying, steaming, or adding it to soups and stews. It is a staple in various cuisines, particularly in Southeast Asian, Indian, and African dishes. Examples include Indonesian dishes like gado-gado and pecel salads, Thai stir-fries and curries, and Greek vlita, eaten with olive oil, lemon, and salt.
Nutritional Profile and Health Benefits
Water amaranth is highly nutritious. It is a source of vitamins A, C, and K, and rich in minerals such as iron, calcium, and magnesium. Additionally, it contains beneficial antioxidants and is a good source of dietary fiber and protein.
These nutrients contribute to several health benefits. High vitamin C supports immune function, while vitamin K and calcium are important for bone health. Iron contributes to healthy blood, and dietary fiber aids digestion and can promote fullness. Antioxidants help combat oxidative stress, contributing to overall wellness and anti-inflammatory properties.