Amaranth Greens stir Fry is a quick, traditional Kerala recipe made with fresh amaranth leaves, coconut, and mild spices. An easy VEGAN side dish to go with any cuisine, for a hot summer lunch or dinner. Wholesome, soothing and healthy meal. The Kerala red variety of amaranth is the most popular one and it is locally called 'cheera'. A leafy plant that grows in most backyards and plucked fresh just before preparing lunch, like moringa leaves.

Amaranth is native to Americas and travelled through the sea route when barter was prevalent Centuries ago. The seeds adapted itself very well with the Kerala climate and today it paints a beautiful scenery in Kerala's agriculture- Amaranth and banana trees are intercropped, as they have compatible growing conditions such as full sun and moist well drained soil.

Important history of Amaranth: The ancient grain

It is extremely important to understand the historical significance of the food you eat to appreciate the route it has traveled.

Ancient roots : Amaranth, a pseudocereal native to Mesoamerica, it has a long history in the Americas, with evidence of its cultivation dating back 6,000 to 8,000 years. It was a staple food for various pre-Columbian civilizations, including the Aztecs, Incas and Mayans.
Religious significance :The Aztecs held amaranth in high regard, using it in religious ceremonies and rituals, even making effigies of their gods from amaranth dough. The name comes from the Greek 'amárantos' loosely translated as 'one that does not wither', 'eternal' and 'everlasting'. Amaranthus is said to symbolise immortality as per the Bible.
Spanish Suppression: After the conquest the Spanish suppressed the cultivation of amaranth by the indigenous people, due to its religious significance leading to a decline in its use.
Modern Revival: Despite the historical suppression, the super food amaranth has survived, found resurgence in recent years due to its nutritional value, its adaptability. It is a potential food crop in various regions with its high yield, low maintenance and fast crop features.

Seen in pic: Kerala matta rice, mild dal curry, Egg and potato avial, Ginger yogurt, lemon pickled , tomato pickle

Benefits of Amaranth Greens

Amaranth greens offer a multitude of health benefits when locally sourced.

Anti-inflammatory Properties – boosts immunity
Rich in Iron – helps prevent anemia
High in Calcium – supports bone health
Loaded with Fiber – promotes digestion
Low in Calories – perfect for weight loss

Ingredients for Amaranth Greens Stir Fry

How to Make Amaranth Greens Stir Fry – Step-by-Step

Clean rinse & drain well. Chop the Greens
Prepare the coconut mixture (Note : Spices are optional)
Cook the Greens
Add coconut mixture

Tips for the Best Amaranth Greens Stir Fry:

Use tender amaranth leaves and stems only for better texture and flavor.
Avoid overcooking to retain nutrients.
Coconut oil enhances the traditional flavor.
You can add chopped onions or garlic for variation.

FAQs About Amaranth Greens Stir Fry

Can I use frozen amaranth greens?

Yes, you can use frozen greens, but fresh ones have better taste and nutritional value.

Is amaranth stir fry vegan?

Absolutely! It’s naturally vegan and gluten-free.

Can I replace grated coconut?

If you prefer, you can skip it or use any well cooked beans instead or scramble eggs along with stir fry and mix for a healthy alternative.

Serving and storage

TRADITIONAL pairs well with-
- ( veg options)This amaranth greens stir fry pairs wonderfully with steamed rice and sambar or rasam or puliserry or plain curd rice.
- (Non-veg options) Spicy Chicken curry or Prawns roast or Spicy fish fry and rice with other side dishes.
ANY CUISINE - Serve as a side with any tropical flavored grilled meats, kababs etc
Store leftovers in the refrigerator and use next day.

Ancient recipes to explore here :

Amaranth greens stir fry

Traditional Kerala recipe made with fresh amaranth leaves, coconut, and mild spices.

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Prep Time 10

Cook Time 10

Course Lunch

Cuisine traditional Kerala

Servings 3 to 4

Calories

Ingredients

1 bunch amaranth greens cheera/thandu keerai – washed and chopped
3-4 tsp coconut oil
1-2 green chili
½ tsp mustard seeds
a small pinch Red chili powder Optional
¼ tsp turmeric powder optional
¼ tsp cumin seeds
1 clove Garlic optional
2 tbsp grated coconut fresh or frozen
Salt to taste

Instructions

Clean the amaranth leaf ,wash and rinse thoroughly 3-4 times in lot of water. Draand Chop the stems first and keep aside now chop the leaves finely and keep it separate.
In a kadai or pan, heat coconut oil. Add mustard seeds and let them splutter. Add dry red chili and add chopped amaranth greens. Allow it to slightly wilt.
Meanwhile coarsely grind coconut, cumin, garlic, red chili powder, turmeric powder and salt. Make a small hole in the centre of the pan put the coconut mixture and green chilies cut cover with amaranth leaves. Let this cook for another 5 minutes. Open the lid mix the mixture once.
Make sure there is no moisture in the stir fry on a low flame give it a few minutes uncovered. Switch off flame and serve warm.

Notes

Make sure to drain the leaves well else the stir fry will become soggy.

Use tender leaves and stem for almost flavor and even cooking.

Keyword Amaranth greens stir fry, Cheera thoran

Amaranth greens stir fry is a quick, healthy, and flavorful dish that fits perfectly into a balanced diet. It’s a great way to include more leafy greens into your meals while enjoying authentic Kerala flavors.

Hope you give this recipe a try.

Meena