What is the cousin of quinoa? Amaranth and other pseudocereals explained

Botanically, quinoa is a flowering plant in the Amaranthaceae family, which makes its most well-known cousin the amaranth plant. Both are technically pseudocereals, meaning they are seeds used and prepared much like cereal grains, even though they aren't true grasses. This makes amaranth a close relative with distinct nutritional qualities and culinary applications.

Quick Summary

Amaranth is the closest botanical relative to quinoa, with both belonging to the same plant family, Amaranthaceae. This article compares amaranth to quinoa, detailing their nutritional profiles, differences in flavor and texture, and their culinary uses. It also covers other pseudocereal alternatives and provides a nutritional comparison table.

Key Points

• Amaranth is quinoa's closest relative: Both are pseudocereals within the Amaranthaceae family.

• Nutrient powerhouse: Amaranth has a similar complete protein profile to quinoa but is higher in iron and calcium.

• Different textures: Cooked amaranth is soft and sticky like porridge, while quinoa is fluffier.

• Canihua is a close cousin too: This Andean relative is similar to quinoa but lacks the bitter saponin coating and has a slightly sweeter flavor.

• Buckwheat is a different pseudocereal: Though not in the same family, buckwheat is a gluten-free pseudocereal used similarly to quinoa, with a distinct nutty taste.

• Versatile cooking: All three can be cooked and used in a variety of dishes, from breakfast cereals to savory pilafs.

• Great for gluten-free diets: Amaranth, canihua, and buckwheat are all naturally gluten-free alternatives to traditional grains.

Introduction to Pseudocereals: The Kinship of Quinoa and Amaranth

While many people refer to quinoa as a grain, it is actually a pseudocereal—a plant that produces seeds used and eaten in the same way as a cereal grain. The question, "What is the cousin of quinoa?" is best answered by looking at its botanical family, the Amaranthaceae. This is the same family that includes the amaranth plant, as well as vegetables like spinach and beetroot. This shared lineage explains many of their similarities, including their exceptional nutritional profiles, and also highlights their key differences in flavor, texture, and preparation.

Amaranth: Quinoa's Closest Relative

Amaranth, known as 'Kiwicha' in its native Andean region, was a staple food for the Aztecs and has been cultivated for over 8,000 years. This ancient pseudocereal produces tiny seeds, much smaller than quinoa, which can be cooked into a porridge-like consistency or popped like miniature popcorn. Nutritionally, amaranth is a powerhouse. It contains all the essential amino acids, providing a complete protein, and is particularly rich in lysine, an amino acid often lacking in true cereals. Amaranth also boasts a higher iron content—about double that of quinoa—and is rich in calcium and manganese. Its earthy, potent, and somewhat grassy flavor sets it apart from quinoa's milder, nuttier taste.

Canihua (or Kañiwa): Another Andean Cousin

Canihua, pronounced 'ka-nyee-wa', is another close relative of quinoa that originates from the Andes. Unlike quinoa, it does not have the bitter saponin coating, so it requires no rinsing before cooking. The seeds are smaller and darker than quinoa and cook very quickly into a soft, nutty-flavored pseudo-grain. Canihua is an excellent source of protein, antioxidants, and minerals like calcium and iron. Its slightly sweeter and milder flavor makes it a versatile ingredient for everything from porridges to salads and baked goods.

Buckwheat: The Less-Related Pseudocereal

Despite its name, buckwheat is not related to wheat and belongs to a different botanical family (Polygonaceae) than quinoa and amaranth. However, it is also classified as a pseudocereal because its seeds, known as groats, are used like a grain. Buckwheat has a distinct, nutty, and slightly bitter flavor, and its cooked texture is more firm than quinoa. It is gluten-free and a good source of protein, fiber, and important minerals like magnesium. Buckwheat is a common ingredient in pancakes, noodles (soba), and flour.

Comparison Table: Quinoa vs. Amaranth vs. Buckwheat

Feature	Quinoa	Amaranth	Buckwheat
Botanical Family	Amaranthaceae (Subfamily: Chenopodiaceae)	Amaranthaceae (Subfamily: Amaranthoideae)	Polygonaceae
Flavor	Mild, nutty, slightly earthy; can be bitter if not rinsed	Earthy, nutty, often with a more potent grassy or herbal note	Distinct, robust, nutty, and slightly bitter
Cooked Texture	Fluffy yet slightly chewy; grains separate easily	Sticky, soft, and porridge-like when cooked with more water	Chewy and firm
Protein Content	Complete protein (all nine essential amino acids)	Complete protein (all nine essential amino acids); slightly higher than quinoa	Good source of protein; higher than many common grains
Key Nutrients	Excellent source of magnesium, iron, fiber, and B vitamins	Notably high in iron, calcium, and manganese	Rich in magnesium, manganese, and antioxidants
Preparation	Rinse thoroughly to remove bitter saponins; cooks in 15-20 mins	Rinse; can be cooked like rice, made into porridge, or popped	Often toasted before cooking (known as kasha); used in noodles and porridge
Culinary Uses	Salads, bowls, pilafs, side dishes, breakfast porridge	Porridge, pilafs, toasted for snacks, ground into flour	Pancakes, noodles (soba), flour, cereal (groats), porridge

Cooking with Amaranth: A Culinary Guide

Preparing amaranth is straightforward and offers a variety of culinary possibilities, from a creamy hot breakfast to a crunchy garnish.

For a creamy porridge or hot cereal:

• Combine 1 part amaranth with 3 parts water or milk in a saucepan.
• Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, stirring occasionally.
• The grains will absorb the liquid and become soft and sticky, similar to oatmeal.
• Serve with fruit, nuts, or a drizzle of maple syrup for a healthy and hearty breakfast.

For a fluffy, sticky rice-like texture:

• Use a 1:2 ratio of amaranth to water.
• Toast the amaranth in a dry pan for 3-4 minutes to enhance its nutty flavor before adding liquid.
• Bring to a boil, then reduce to a simmer and cook for 15-18 minutes until most liquid is absorbed.
• Let it rest, covered, for 10 minutes off the heat.

For popping amaranth:

• Heat a dry, lidded skillet over medium-high heat.
• Add just 1-2 tablespoons of amaranth seeds and shake continuously.
• The tiny seeds will pop in seconds, turning white like miniature popcorn.
• Remove from heat immediately to prevent burning and use as a crunchy topping for salads, soups, or desserts.

Using amaranth flour:

• Amaranth flour can be used in baking to add a nutritional boost, but due to its strong, earthy flavor and lack of gluten, it is best combined with other flours.
• Its flour is particularly popular in vegan and gluten-free baking for items like muffins, crackers, and flatbreads.

Exploring Other Quinoa Relatives

For those interested in exploring further, other edible members of the Amaranthaceae family include spinach and Swiss chard, which are harvested for their leaves rather than seeds. While not prepared in the same way as quinoa or amaranth seeds, their botanical connection highlights the diversity within this fascinating plant family. Many indigenous communities have long relied on these nutritional plants, proving their value as more than just modern health food trends.

Conclusion: Beyond the Bestseller

In summary, the closest cousin to quinoa is amaranth, thanks to their shared botanical family, Amaranthaceae. Both are nutrient-dense, gluten-free pseudocereals with complete protein profiles, though they offer different textures and flavors for various culinary applications. While quinoa has achieved international fame, amaranth provides an excellent alternative or complement with its higher iron content and unique cooking properties. By understanding their differences and similarities, and exploring other pseudocereals like canihua and buckwheat, you can expand your culinary horizons with nutritious and versatile ancient foods.

Reference to an external source

For more detailed nutritional information on these pseudocereals, you can refer to academic reviews such as this one on ScienceDirect: Amaranth and quinoa as potential nutraceuticals.

Lists of uses

Amaranth applications:

• Porridge for a warm breakfast, often flavored with fruit or cinnamon.
• Popped as a crunchy garnish for salads, soups, or yogurt.
• As a pilaf or side dish, cooked similarly to rice.
• Baked into gluten-free muffins, breads, or crackers when ground into flour.
• Used in traditional Mexican candies called alegría.

Canihua applications:

• Cooked into a simple, nutty porridge.
• Added to salads for a small, dark-seeded addition.
• Used in baked goods like muffins or breads.
• Made into a gluten-free flour for baking.

Buckwheat applications:

• Made into pancakes, crepes, or noodles (soba).
• Used as a firm, chewy grain in savory pilafs and stews.
• Ground into flour for gluten-free baking.
• Used as a hot cereal known as kasha (toasted groats).

Important considerations

• Rinsing: Unlike canihua, both quinoa and amaranth should be rinsed thoroughly to remove naturally occurring saponins, which can have a bitter taste.
• Gluten-Free: All three pseudocereals are naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivities.
• Complete Protein: Both quinoa and amaranth are complete proteins, offering all nine essential amino acids, which is rare for plant-based foods.
• Nutrient Density: All pseudocereals are rich in fiber, minerals, and antioxidants, offering substantial nutritional benefits over refined grains.

Frequently Asked Questions

Are quinoa and amaranth related botanically?

Yes, quinoa and amaranth are closely related. They both belong to the Amaranthaceae plant family, although they are in different subfamilies.

What is the main nutritional difference between quinoa and amaranth?

While both are highly nutritious, amaranth typically has a higher content of iron and calcium compared to quinoa. Both provide a complete protein profile.

Do you need to rinse amaranth like quinoa?

Yes, like quinoa, amaranth contains natural compounds called saponins that have a bitter taste. Rinsing the seeds thoroughly before cooking helps to remove these.

How can I use amaranth in cooking?

Amaranth can be cooked into a hot, creamy porridge, popped like miniature popcorn for a crunchy topping, or used in flour form for gluten-free baking.

Is canihua a cousin of quinoa?

Yes, canihua is another relative of quinoa from the Andes. A key difference is that canihua does not have the bitter saponin coating, so it requires no rinsing before use.

What is the texture of cooked amaranth like?

Cooked amaranth has a different texture than fluffy quinoa. It becomes soft, sticky, and porridge-like when simmered with enough liquid.

What is buckwheat, and how is it related to quinoa?

Buckwheat is a gluten-free pseudocereal, but it is not a direct botanical relative of quinoa and amaranth. It belongs to a different plant family, Polygonaceae, but is used similarly in cooking.