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Cherry–almond Amaranth Pop

Dry-popped amaranth and toasted almonds over lemon-vanilla soy cream, with a juicy sweet-tart cherry ripple.

Eat nowMake-aheadContains soy, tree nuts
Hands-on10 minTotal time11 minEnergy737 kcalProtein35g
Recipe details
LightEasy-going

Equipment: Hob, Blender, Microwave

Keep chilled after cooking

Cherry–Almond Amaranth Pop
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Amaranth pop

Vanilla cream

Cherry layer

Now we make

Method

10 min hands-on 11 min altogether
  1. 1
    Set a dry saucepan with a lid over medium-high heat for 2 minutes. Drop in a pinch of 60g dry amaranth; when it pops within 2-3 seconds, add about 10g, cover and shake the pan for 10-15 seconds. Tip the white popped grains into a bowl as soon as the popping slows. Repeat in small batches—some golden unpopped seeds are normal, but discard any blackened ones
    🖐 5 min
  2. 2
    Lower the heat. Add 20g flaked almonds to the same dry pan and stir for 1-2 minutes until golden at the edges, then tip them onto the popped amaranth. Stir through 15g hemp seed and leave the mixture uncovered so it stays crisp
    🖐 2 min
  3. 3
    Blend 220g silken tofu, 150g plain soy yogurt, ½ tsp vanilla extract and 10ml lemon juice for 30 seconds until completely smooth and spoonable
    🖐 1 min
  4. 4
    If using frozen 150g pitted, fresh or frozen cherries, microwave them for 60-90 seconds until thawed and juicy; leave fresh cherries cold. Stir in 5g maple syrup and lightly press two or three cherries so their juice becomes a rough ruby sauce
    🖐 1 min💤 1 min unattended
  5. 5
    Spoon the vanilla cream into a wide bowl and pool the cherries and their juice over one side. Heap the amaranth-almond mixture over the other side only just before eating, keeping a dry crest of tiny white pops visible for the first crackling spoonful
    🖐 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inPhosphorusMagnesiumCalcium
Lower inVitamin AVitamin KSelenium

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

737kcal

35%
Top contributors
Amaranth · 29%Silken Tofu · 16%Almonds · 15%
19% cal

Protein

34.8g

55%
Top contributors
Silken Tofu · 35%Amaranth · 23%Hemp Seed · 14%
44% cal

Carbs

80.5g

Top contributors
Amaranth · 43%Cherries · 26%Soy Yogurt · 16%
37% cal

Fat

30.6g

44%
Top contributors
Almonds · 33%Hemp Seed · 24%Silken Tofu · 20%

Small numbers, big impact

Everyday essentials

Fibre11.56g
39%
Top contributors
Amaranth · 35%Cherries · 27%Almonds · 22%
Vitamin B120.00μg
0%
Vitamin D1.95μg
13%
Top contributors
Soy Yogurt · 100%
Iodine0.00μg
0%
Iron8.50mg
47%
Top contributors
Amaranth · 54%Silken Tofu · 23%Hemp Seed · 14%
Zinc5.01mg
46%
Top contributors
Amaranth · 34%Hemp Seed · 30%Silken Tofu · 22%
Calcium649.68mg
65%
Top contributors
Silken Tofu · 44%Soy Yogurt · 30%Amaranth · 15%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →
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