Healthy Amaranth Leaves Aka Vlita Recipe

Let me tell you, there’s nothing quite like the simple joy of transforming fresh, vibrant amaranth leaves into a refreshing and zesty dish that screams summer goodness with just a few flavorful twists.

I enjoy making nourishing meals, and my Healthy Amaranth Leaves, which I call vlita, are a perfect balance of flavor and nutrition. A little extra virgin olive oil, the bright acidity of lemon juice, and a few simple, fresh spices take this straightforward dish to another level.

I think the combination of warm garlic and earthy, wholesome amaranth elevates this dish and makes it that much better for you.

Healthy Amaranth Leaves Aka Vlita Recipe Ingredients

• Amaranth Leaves: Rich in vitamins A and C; high in antioxidants.
• Extra Virgin Olive Oil: Provides healthy fats; enhances flavor and nutrition.
• Lemon Juice: Adds a bright, tangy flavor; high in vitamin C.
• Garlic: Boosts immunity; adds aromatic depth to dishes.
• Salt: Enhances taste; used in moderation for balanced seasoning.
• Black Pepper: Offers a mild heat; contains beneficial antioxidants.

Healthy Amaranth Leaves Aka Vlita Recipe Ingredient Quantities

• 1 bunch of amaranth leaves (also known as vlita), thoroughly washed and drained
• 2 tablespoons extra virgin olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• Salt, to taste
• Freshly ground black pepper, to taste

How to Make this Healthy Amaranth Leaves Aka Vlita Recipe

1. Start by cropping the amaranth leaves. Then wash them very well under cold running water until no more dirt or grit comes off of them. Allow them to drain in a colander before proceeding.

2. In a big cooking pot, add enough water so that it is at least half full. Place the pot on the burner and turn the heat to high. Cover the pot to allow it to come to a boil faster. After the water comes to a rolling boil, uncover the pot and add a pinch of salt to the boiling water.

3. When the water reaches a rolling boil, toss in the amaranth leaves. Blanch them in the pot for about 5 minutes. They should be tender and vibrant green when you remove them from the pot.

4. As the leaves are being blanched, prepare a large bowl of ice water.

5. Once the amaranth leaves have been blanched, they are to be swiftly moved to a bowl of ice water. This halting of the cooking process is done to retain the color and flavor of the leaves. They are to be held in the ice bath for about a minute.

6. Remove all the moisture from the leaves but do it gently!

7. In a large bowl, mix the garlic, blanched amaranth leaves, and fresh lemon juice.

8. Pour the extra virgin olive oil into the bowl with the greens. Toss everything gently to coat the leaves evenly.

9. Add salt and fresh black pepper, ground to order, adjusting the condiment to your liking.

10. Serve the leaves of the amaranth plant as a healthful side dish or a light salad, either at room temperature or slightly chilled. Enjoy!

Healthy Amaranth Leaves Aka Vlita Recipe Equipment Needed

1. Colander
2. Large cooking pot with lid
3. Bowl
4. Large bowl (for ice water)
5. Tongs or slotted spoon
6. Knife
7. Cutting board
8. Mixing bowl
9. Garlic press or mincer
10. Juicer or reamer
11. Measuring spoons
12. Pepper grinder

FAQ

• What are amaranth leaves?Vlita, more commonly known as amaranth leaves, is a super nutritious leafy green endemic to the Mediterranean and tropical regions that abounds in vitamins and minerals. Like many other wild greens, vlita has a short growing season. In the Arkansas Delta, it can be found in the spring and summer. It is usually harvested from riversides, wetlands, and open fields, where it grows in abundance. Amaranth leaves don’t usually appear in stores, but they are an ingredient in some Southern Greek recipes.
• Can I use frozen amaranth leaves?You can use frozen amaranth leaves, although fresh leaves are preferable. They may have a slightly different texture.
• Is there a substitute for amaranth leaves?You can replace it with similar leafy greens such as spinach or chard, but the flavor might differ a little.
• How do I store leftover cooked amaranth leaves?Leftovers are best stored in an airtight container. They will keep in the refrigerator for up to 3 days.
• Can I add other ingredients to the recipe?Absolutely, you can include components such as feta cheese or cherry tomatoes to boost the flavor.
• What is the best way to serve this dish?Present it as a complementary element or as a crown for toasted bread or grilled meat.

Healthy Amaranth Leaves Aka Vlita Recipe Substitutions and Variations

Avocado oil or grapeseed oil can be used in place of extra virgin olive oil.
Substitute lime juice or a splash of apple cider vinegar for lemon juice.
You can use garlic powder (1/4 teaspoon for each clove) or shallots to substitute for minced garlic.
You can replace salt with sea salt or kosher salt.
You can replace freshly ground black pepper with white pepper or red pepper flakes if you want a bit of heat.

Pro Tips

1. Maximize Flavor with Garlic Oil Before starting the blanching process, gently warm the olive oil in a small pan with the minced garlic on low heat for about 5 minutes. This will infuse the oil with a rich garlic flavor that will enhance the overall taste of the dish. Make sure not to burn the garlic, and let the oil cool before adding it to the amaranth leaves.

2. Keep the Green Bright To ensure the amaranth leaves keep their vibrant green color, make sure the ice water bath is very cold. You can add a few more ice cubes just before transferring the blanched leaves, ensuring the cooking process stops immediately.

3. Balance with Zest Add a bit of lemon zest along with the lemon juice for an extra kick of citrus flavor that will lift the dish. This will also add a subtle aromatic element.

4. Uniform Seasoning Before adding salt and pepper at the end, taste the amaranth leaves to determine exactly how much seasoning they need. Flavors can be absorbed differently depending on the freshness of the leaves and how well the water was drained.

5. Texture Check Ensure the amaranth leaves are thoroughly drained and blotted dry after the ice bath. Excess water can dilute the delicious dressing and affect the texture, so pat them dry with a clean kitchen towel or paper towels.