Gathering and enjoying leafy greens like amaranth have been passed down from generation to generation as a valuable and nutritious food source. Community mothers also used it as an opportunity to socialise, gathering around a dish of imifino, a dish made of amaranth leaves and maize meal.
Amaranth has been a source of sustenance for many families for generations.
Simphiwe Mhlontlo, scientific manager of agronomy research at the Dohne Agricultural Development Institute in Stutterheim, says that amaranthus, known as utyuthu or unomdlomboyi in isiXhosa, is popular in Eastern Cape communities.
According to Mhlontlo, there is a decreasing utilisation of this indigenous green vegetable in South Africa due to a lack of information about its nutritious composition.
“This might also be because of the wide perception from mostly youth and urban folks who often refer to these vegetables – amaranthus, wild spinach, chenopodium and nightshade – as food for women and the poor.”
Simphiwe Mhlontlo
Cultivating your own
He explains that amaranthus species like A. thunbergii, A. greazicans, A. spinosus, A. deflexus, A. hypochondriacus, A. viridus, and A. hybridus are common in South Africa.
Amaranthus can be grown by direct seeding or transplanting.
He tells Health For Mzansi that to create a strong amaranthus stand, a firm moist seedbed, soil temperatures of at least 15°C, and a soil pH of 4.5 to 8.0 are required. Because amaranthus seeds are so tiny, a fine seedbed, comparable to that used for small-seeded vegetables or legumes, is recommended.
The seedbed should be of good tilth, properly drained, and fairly level to avoid the rain washing away the small seeds and seedlings.
“For vegetable amaranthus, a density of up to about 220 000 plants per hectare is acceptable. Where there is a limited amount of seed and plenty of labour, transplanting is preferred.”
“Amaranthus has great market potential due to its nutrition benefits, but we need to work hard to establish a large market for it,” says Mhlontlo.
Amaranthus is mostly known in rural areas and hasn’t been promoted as well as other vegetables. If it was given the right amount of publicity, the market for amaranthus would undoubtedly expand, Mhlontlo emphasises.
Health advantages
As described by Grain SA, pigweed or amaranthus hybridus, is a common weed found in South Africa. It can grow up to 90cm tall, but it has been known to grow taller in subtropical regions. The stems are ribbed and green to brown in colour. The leaves are alternate, simple, and shaped like a lancet, and measure up to 6 cm in length and 3 cm in width.
The edges of the leaves are generally smooth, and the veins are more visible on the underside of the leaf. Leaf stalks can grow up to 5cm long.
According to Yanga Cetyiwe, a plant pathologist in training at the University of Pretoria, amaranth is grown in many areas of South Africa, including Gauteng, Limpopo, Mpumalanga, and the Eastern Cape. This green vegetable, known as utyuthu/imifino in the Eastern Cape, has been incorporated into the indigenous diet.
Amaranth is rich in vitamins, minerals, and antioxidants. It is also high in fibre, making it an excellent choice for those looking for healthy, nutrient-dense food.
“Amaranth is a protein source, with a balanced content of unsaturated fatty acids and amino acids.”
Yanga Cetyiwe, a plant pathologist in training
Amaranth contains lysine, an amino acid that is a component of carnitine. Carnitine is a nutrient that helps convert fatty acids into energy and also assists in reducing cholesterol levels, explains Cetyiwe.
Amaranthus is rich in important vitamins like B, C, carotene, and folate, she adds.
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Well-known in the villages
According to Mhlontlo, amaranth leaves are a valuable food source, providing important nutrients such as protein, minerals, and vitamins that are lacking in maize-based diets. In some areas of the Eastern Cape, amaranth leaves are harvested from the wild and cooked with maize meal to create a traditional dish.
The leaves of amaranth are highly nutritious, and the addition of amaranth leaves to maize-based diets helps to supplement nutrients that are lacking in traditional maize-based meals.
“When compared to spinach, amaranthus contains three times more vitamin C, calcium, iron and niacin. It contains 18 times more vitamin A, 20 times more calcium and 7 times more iron when compared to lettuce.”
Amaranth leaves can be eaten as sishebo to complete a meal when paired with mealipap or uphuthu and a protein source, says Mhlontlo.
According to Cetyiwe, amaranth grain can be eaten as a breakfast porridge and has a lot of potential as a food product both the grain and leaves are rich in nutrients and gluten-free.
“The bakery industry has taken a high interest in the contents as they are gluten-free, which is the new and forward direction that is being taken by the food industry, as opposed to gluten-containing grains, which include wheat and other cereals.”
Yanga Cetyiwe
Other variations include roasting or popping amaranth grain to make flour. Breakfast cereal, paste, crackers, spaghetti, muffins, bread, and biscuits may all be made using flour and other components. Cetyiwe adds that amaranth may be malted to make beer.
“Given the health benefits as well as the array of possible adaptations, the amaranth can suffice the needs of people throughout the day.”
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