Meatless Monday:Amaranth and asparagus salad

This week I fancied cooking a different grain. Introducing amaranth. Amaranth, like quinoa is a seed packed with protein. It is an ancient grain, forming a large part of the Aztec and Inca diets. It is also a good source of calcium and iron and cholesterol lowering fibre. You can also make a porridge with amaranth. Here it is combined with asparagus which is in season at the moment and baked marinated tofu. Asparagus is packed with antioxidants such as vitamin C which prevent the aging effects of free radicals. It also supplies fibre for a healthy digestion, and chromium which stabilises blood sugar. Tofu is a low calorie source of protein.

Serves 4
You will need

200g amaranth
500ml water
1 bunch asparagus
1 400G pack firm tofu
2 tbsp lemon juice
2 tbsp organic olive oil
A handful fresh coriander (around 30g), chopped
A selection of salad vegetables, according to what you have in the fridge such as tomatinos, halved, red onion slices or spring onions sliced on the diagonal, baby corn, beetroot slices, avocado slices, etc
Lettuce leaves to serve.

Cube the tofu and place in a plastic bag with the lemon juice, olive oil and coriander. Place in the fridge.
Place the amaranth in a lidded saucepan, and cover with 500ml water. Bring to the boil and cook for 35 minutes. Remove from the heat and stand for 15 minutes.  
While the amaranth is standing place the marinated tofu on an oiled baking tray and place in a pre-heated oven at 200 degrees for 20-30 minutes turning once.
Then prepare the asparagus. Snap off the woody ends and place in a saucepan. Cover with water and bring to the boil. Boil for around 3 minutes then drain. Grease a griddle pan and cook the asparagus for a couple of minutes each side.

To assemble place the amaranth in bowls on a bed of lettuce leaves. Add the salad vegetables and top with the tofu then the asparagus spears.

Janet x  

Recipe Copyright © 2015 40plusandalliswell


  1. I will try this and give you the verdict. Thanks Janet x

    1. Lovely to hear from you Rebecca! I hope you enjoy the recipe and I will look forward to hearing your verdict! x


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