Nourishing Amaranth Greens Soup
A light, comforting soup packed with tender amaranth leaves and a gentle tempering of garlic and cumin. This rustic Indian-style soup comes together in under 30 minutes, letting the earthy, slightly sweet flavor of the greens shine through. Perfect as a nourishing starter or paired with steamed rice for a simple meal.
For 4 servings
- prep
Wash and chop the amaranth leaves.
Rinse the amaranth leaves thoroughly under running water to remove any grit. Separate the tender stems from any thick, fibrous stalks and discard the tough parts. Roughly chop the leaves and tender stems together.
- boil · ~10 min
Simmer the greens until tender.
1.Place the chopped amaranth leaves in a deep pot.2.Add 3 cups of water and salt.3.Bring to a boil over high heat, then reduce to a simmer.4.Cook uncovered for 8-10 minutes until the leaves and stems are very soft. - temper · ~2 min
Make the garlic-cumin tempering.
1.Heat oil in a small pan over medium heat until shimmering.2.Add cumin seeds and let them sizzle and turn aromatic, about 30 seconds.3.Add the minced garlic and sauté until light golden and fragrant, about 1 minute.TIPWatch the garlic closely — it burns quickly and turns bitter. Pull the pan off the heat the moment it turns golden. - mix · ~2 min
Combine the tempering with the soup.
Pour the hot garlic-cumin tempering directly into the pot of simmered greens. Stir well to combine. Let the soup bubble gently for 2 more minutes so the flavors meld.
- garnish
Finish with black pepper and lemon juice.
Remove the pot from the heat. Stir in the freshly ground black pepper and lemon juice. Taste and adjust salt if needed.
- serve
Ladle into bowls and serve warm.
Serve the soup hot in individual bowls. It can be enjoyed as a light starter or spooned over plain steamed rice for a comforting meal.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1When washing amaranth leaves, soak them in salted water for 5 minutes to dislodge any hidden grit from the curly leaves.
- 2Use only the tender top stems; discard thick fibrous stalks to keep the soup silky.
- 3Don't skip the lid-off simmering — it helps mellow any slight bitterness in the greens.
- 4Make the tempering in a separate pan to control the garlic's doneness, then pour it in hot for maximum fragrance.
- 5Add the lemon juice only after removing the pot from heat to retain its bright, fresh acidity.
- 6This soup thickens as it sits; thin it with a splash of hot water when reheating.
- 7For a richer version, stir in a teaspoon of ghee along with the tempering.
Adapt it for your goals.
Dal-inspired
Add ¼ cup of split yellow moong dal (rinsed) along with the water and simmer until soft; the dal adds protein and a creamy body, making the soup more filling.
Coconut milkCoconut milk
Replace 1 cup of water with light coconut milk for a luscious, slightly sweet soup that balances the greens' earthiness.
Coconut milkCoconut milk
Replace 1 cup of water with light coconut milk for a luscious, slightly sweet soup that balances the greens' earthiness.
SpicySpicy
Add a slit green chilli to the tempering or a pinch of red chilli flakes for gentle heat that complements the cumin.
Grain bowlGrain bowl
Serve the soup over cooked quinoa or brown rice instead of white rice for extra fibre and a nutty flavour contrast.
Why this is on our healthy list.
Rich in Iron
Amaranth leaves are an excellent plant-based source of iron, which supports healthy blood and energy levels, especially when paired with the vitamin C from lemon juice.
High in Vitamin A
The deep green leaves provide beta-carotene, which the body converts to vitamin A for eye health and immune function.
Low-Calorie & Hydrating
This broth-based soup is naturally low in calories and high in water content, making it a hydrating, nutrient-dense choice for light meals.
Digestive Support
Cumin seeds and garlic are traditionally used to aid digestion, and the soft cooked greens are gentle on the stomach.
Frequently asked questions
Yes, use about 250g of frozen amaranth leaves. Add them directly to the pot without thawing, but reduce the cooking time by 2-3 minutes as they are already blanched.
