Zambian Amaranthus Soup Recipe - Ingredients and Preparation

Amaranthus Soup

Zambian Amaranthus Soup Recipe - Ingredients and Preparation
Region / culture: Zambia | Preparation time: 15 minutes | Cooking time: 12 minutes | Servings: 6


Amaranthus Soup
Amaranthus Soup

Amaranthus Soup, a delightful and nutritious concoction, is a testament to the versatility and richness of natural ingredients. This recipe, with its blend of wild spinach, aromatic spices, and fresh vegetables, offers a comforting and healthful option for any meal. Perfect for those seeking a wholesome and hearty dish, this soup is not only easy to prepare but also packed with essential nutrients.


The history of Amaranthus Soup is deeply rooted in traditional cooking, where wild spinach, also known as Amaranth leaves, has been a staple ingredient in various cultures around the world. This recipe is a modern take on ancient culinary practices, combining the nutritional powerhouse of Amaranth leaves with common kitchen ingredients to create a simple yet flavorful dish. It reflects the age-old wisdom of using what nature provides to nourish the body and soul.


How to prepare

  1. Wash the wild spinach leaves and prepare them. Wash the onion and carrot. Chop the carrot and onion into cubes of about 10 cm. Boil the chopped carrot and onion in water for 5 minutes. Chop the wild spinach and add it to the boiling ingredients. Cook for another 7 minutes. Season with spices for taste. Remove from the fire, add milk, and serve hot. This recipe serves 6.


  • For a twist on the traditional recipe, consider adding sweet potatoes or butternut squash for a slightly sweet flavor and creamy texture. Incorporating coconut milk instead of dairy milk can offer a vegan alternative with a hint of tropical richness.

Cooking Tips & Tricks

To enhance the flavor and nutritional value of the Amaranthus Soup, consider sautéing the onions and carrots before boiling them. This caramelizes the vegetables, adding depth to the soup's taste. Additionally, using vegetable broth instead of water can introduce more complexity to the flavor profile. For a creamier texture, blend part of the soup before adding the milk, creating a velvety consistency that's irresistible.

Serving Suggestions

Serve the Amaranthus Soup hot, garnished with a sprinkle of fresh herbs like parsley or cilantro for a burst of color and flavor. A side of crusty whole-grain bread makes an excellent companion, perfect for dipping into the soup and ensuring a satisfying meal.

Cooking Techniques

The key to a flavorful Amaranthus Soup lies in the cooking technique. Slow simmering allows the ingredients to meld together harmoniously, while occasional stirring ensures that the soup cooks evenly and the flavors are well distributed.

Ingredient Substitutions

If wild spinach is not available, baby spinach or kale makes excellent substitutes, offering similar nutritional benefits. For a dairy-free version, almond, soy, or coconut milk can replace cow's milk without sacrificing creaminess.

Make Ahead Tips

Amaranthus Soup can be prepared in advance and stored in the refrigerator for up to 3 days. In fact, letting the soup sit allows the flavors to deepen and meld, often resulting in an even tastier dish when reheated.

Presentation Ideas

Serve the soup in a deep, wide bowl to showcase its vibrant color and texture. A dollop of yogurt or a swirl of cream can add a touch of elegance, while a sprinkle of toasted seeds (pumpkin or sunflower) provides a crunchy contrast.

Pairing Recommendations

A light, crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the fresh flavors of the Amaranthus Soup. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the soup's lightness perfectly.

Storage and Reheating Instructions

Store the soup in an airtight container in the refrigerator. To reheat, gently warm it on the stove over low heat, adding a little water or milk if the soup has thickened. Avoid boiling to preserve the nutrients and flavors.

Nutrition Information

Calories per serving

Each serving of this nutritious soup contains approximately 80 calories, making it an ideal choice for those looking for a light yet satisfying meal. Its low-calorie content is perfect for weight management plans.


A serving of Amaranthus Soup contains approximately 15 grams of carbohydrates. The primary sources are the vegetables, particularly the carrots and onions, which provide natural sweetness and fiber. This moderate carbohydrate content makes the soup a suitable option for those managing their intake.


This soup is low in fats, with only about 2 grams per serving, mainly coming from the milk. Opting for low-fat or plant-based milk can further reduce the fat content, making it an excellent choice for heart-healthy diets.


Each serving of Amaranthus Soup provides around 4 grams of protein. The protein comes from the milk and the small amounts present in the vegetables. For a protein boost, consider adding lentils or chickpeas, which complement the soup's flavors well.

Vitamins and minerals

Amaranthus Soup is rich in vitamins and minerals, thanks to the wild spinach and other vegetables. It's an excellent source of Vitamin A, Vitamin C, iron, and calcium. These nutrients support vision, immune function, and bone health, making the soup not only delicious but also incredibly beneficial for your overall well-being.


The primary allergen in this recipe is milk. For those with lactose intolerance or dairy allergies, substituting with lactose-free or plant-based milk alternatives is an easy adjustment that doesn't compromise the soup's creamy texture or taste.


Amaranthus Soup is a nutrient-dense, low-calorie dish that provides a good balance of carbohydrates, proteins, and fats. It's rich in essential vitamins and minerals, making it a healthful addition to any diet. With minimal allergens and easy substitutions, it's suitable for a wide range of dietary preferences and restrictions.


Amaranthus Soup is a testament to the beauty of simplicity in cooking. With its rich nutritional profile, easy adaptability, and comforting flavors, it's a dish that nourishes the body and delights the senses. Whether you're a seasoned chef or a cooking novice, this recipe is a wonderful addition to your culinary repertoire, promising satisfaction in every spoonful.

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Amaranthus Soup. It was a hot summer day, and I was visiting my friend Maria in her countryside home. Maria was known for her delicious home-cooked meals, and I always looked forward to tasting her latest creations.

As soon as I walked into her kitchen, I was greeted by the aroma of fresh herbs and spices. Maria was busy chopping vegetables and stirring a large pot on the stove. Curious, I asked her what she was preparing, and she replied with a smile, "Amaranthus Soup."

I had never heard of Amaranthus before, let alone tasted a soup made from it. Maria explained that it was a nutritious leafy green vegetable that was commonly used in traditional recipes in her hometown. She had learned the recipe from her grandmother, who in turn had learned it from her own mother.

Intrigued, I watched as Maria added the Amaranthus leaves to the pot along with some onions, tomatoes, and garlic. She then poured in some vegetable broth and let the soup simmer on low heat. The fragrant aroma filled the kitchen, making my mouth water in anticipation.

As we sat down to enjoy the soup, Maria told me more about the history of Amaranthus and its health benefits. She explained that it was rich in vitamins and minerals, making it a popular ingredient in many dishes in her culture. I savored every spoonful of the soup, savoring the unique flavors and textures of the Amaranthus.

After finishing our meal, Maria handed me a handwritten recipe for the Amaranthus Soup. She encouraged me to try making it at home and promised that it would become a new favorite in my repertoire of dishes.

When I returned home, I couldn't wait to recreate the delicious Amaranthus Soup. I gathered all the ingredients and followed Maria's instructions carefully. As the soup simmered on the stove, the familiar aroma filled my kitchen, bringing back memories of my visit to Maria's home.

When I took my first spoonful of the soup, I was transported back to that summer day in Maria's kitchen. The flavors were just as rich and comforting as I remembered, and I felt a sense of pride knowing that I had successfully recreated her recipe.

Over the years, I have made Amaranthus Soup countless times, each time adding my own twist to the recipe. I have shared it with friends and family, who have all raved about its delicious taste and wholesome ingredients. I even entered it in a local cooking competition and won first prize!

As I look back on that fateful day when I first discovered the recipe for Amaranthus Soup, I am grateful for the culinary journey it has taken me on. It has not only introduced me to a new and exotic ingredient but has also allowed me to connect with my heritage and create lasting memories with loved ones.

So the next time you find yourself in the kitchen, looking for a new recipe to try, consider making Amaranthus Soup. I promise you won't be disappointed. It just may become a favorite in your own collection of cherished recipes, passed down through generations for years to come.


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