Amaranth – The Indian Super Food, Health Benefits & Recipes

If you love superfoods like us, you must have surely heard of Amaranth. No? Well, hold on before you say you have not heard it's name before. Laddus made with this royal grain are a staple snack during childhood days. Amaranth in Hindi is known as Rajgira. Simply put, Rajgira means raj (royal) & gira (grain). As a matter of fact, amaranth grain meaning in Gujarati is also Rajgira. Moreover, amaranth grain in India is also known as 'Ramdana', meaning God’s own grain. In fact, amaranth vegetable a reddish rose color leafy vegetable known as chaulai in Hindi is popular across Indian kitchens.

It's interesting to note that the name is derived from the Greek term ‘Amarantos’ that means “one that does not wither,”. It is grown all throughout India, since, it can grow in harsh and lackluster nutrient conditions.  Furthermore, it is cultivated from the high slopes of the Himalayas to the many coastlines of the country.

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History of Amaranth:

Cultivated as a grain for 8,000 years, it is also a native species to the Andean region of South America. Grown across Argentina, Peru and Bolivia it goes by the name "kiwicha". Besides, today it is widely grown in the Andes region. Also known as "Incan Wheat", it was a staple food for the Incas

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Moreover, due to it's ease of digestion, it is common and staple ingredient in Indian homes. A nutrient rich superfood , it is used during fasting days and festival time.

It is cultivated and consumed as a leafy vegetable in many parts of the world, due to it's dense nutritional profile. Also known as “Chaulai” in Uttar Pradesh and Bihar, “Chua” in Kumaun area of Uttarakhand, “Cheera” in Kerala & “Shravani Maath” in Maharastra.

Image Source Flickr - Creative Commons

Amaranth greens are popular world wide too. For example, in Indonesia and Malaysia, the leaves are called "Bayam". Used to make soup in Vietnam, it is called "rau dền". Furthermore, in Greece, green amaranth (Amaranthus viridis) is a popular dish and is called "vlita" or "vleeta"

Benefits of Amaranth:

A low-fat grain with a remarkable nutritional value and protein content, Amaranth is a valuable food source. Protein is essential for growth and the creation of new cells and tissues, as well as for more immediate energy needs and metabolic functionality. A cup to cup comparison reveals 28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Using amaranth in combination with wheat, corn or brown rice results in a complete protein level as high as the value found in fish, red meat, or poultry. Also, it is the only grain with documented vitamin C content.

Amaranth contains phytochemical compounds like rutin and nicotiflorin, and peptides with the ability to help lower hypertension

Higher in minerals, such as calcium, iron, phosphorous, and carotenoids, it helps prevent premature greying.  The calcium present, helps in bone development. Rich in fiber, it helps in smooth digestion of food and facilitates an efficient uptake of minerals. Moreover, it is gluten free

It contains peptides and oils with anti inflammatory properties that helpease pain and reduce inflammation. Some studies show that it has cancer-preventing benefits too.

Additionally, studies show that consumption of amaranth may help lower cholesterol levels and prevent cardio vascular diseases.

The significant level of carotenoids and vitamin A found in amaranth leaves is a major boost for eye health, as these antioxidants can prevent macular degeneration and slow/stop the development of cataracts.

Further, it aids in weight loss as the high protein consumption releases a “sated" hormone that suppresses the appetite.



Thanks to the potent vitamins, minerals, and antioxidants, Amaranth helps to boost the overall immunity.

Easy Amaranth Recipes:

“Raab”a broth made from Amaranth flour, ghee, jaggery water, dry ginger powder is great if you are recovering from mild fevers, cold & flu.

For a healthy breakfast, boil Amaranth seeds in 2 or 3 cups of milk /water, add some apples or cranberries with some honey & serve hot.

Make energy rich laddus with the popped grain. Heat 1/2 cup jaggery with water till it melts. Strain to remove impurities. Heat the melted jaggery again till it thickens & switch off the heat. Add 1 1/2 cup popped Rajgira grain alongwith cardamom powder. Mix well. Apply ghee on hands & make round laddus.


Rajgira Theplas:

Gujarati households make delicious recipes with Rajgira Flour. Wicked Spoon Confessions went in hunt of one such delicious recipe.

Ingredients:

250 gms Rajgira Flour
1 teaspoon ghee (warmed)
1 medium sized boiled potato (mashed)
A pinch of black pepper powder
Salt to taste

Preparation Time: 10 mins
Cooking Time: 15-20 mins

Method:

Mix all ingredients and bind them with little water to make dough. Divide the dough into equal proportions. Place a plastic sheet on the rolling board and roll the theplas. Take care not to roll them too thin. Now heat a non stick pan and add a little ghee and roast the theplas till golden brown on both sides. Serve with green chutney and curds. Enjoy!



In conclusion, Amaranth is tipped be the crop of the future. A climate resilient vegetable crop that not only fights the climate change, it also fulfills the growing nutritional needs of human beings.

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    Visit : https://www.truemeds.in/blog/rajgira-nutrition-and-benefits

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  175. Really appreciate you sharing this blog post.Really thank you! Really Great.
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  176. Amaranth is a highly nutritious and versatile seed that has been cultivated in India for thousands of years. Known as "rajgira" in Hindi, amaranth has gained popularity in recent years as a "superfood" due to its many health benefits. Here are some health benefits and recipes of amaranth:

    Health Benefits:

    High in protein: Amaranth is a great source of plant-based protein, containing around 9 grams of protein per cooked cup. This makes it a great option for vegetarians and vegans.

    Gluten-free: Amaranth is naturally gluten-free, making it a great option for people with celiac disease or gluten intolerance.

    High in fiber: Amaranth is high in fiber, which can help promote healthy digestion and reduce the risk of chronic diseases such as heart disease and diabetes.

    Packed with nutrients: Amaranth is rich in vitamins and minerals, including iron, calcium, magnesium, and phosphorus.

    Recipes:

    Amaranth porridge: Cook amaranth with milk or plant-based milk and add your favorite toppings such as berries, nuts, and honey for a delicious and nutritious breakfast.

    Amaranth salad: Cook amaranth and mix it with vegetables such as cucumber, tomato, and bell peppers. Add a dressing of your choice and enjoy a healthy and filling salad.

    Amaranth stir-fry: Cook amaranth and stir-fry it with your favorite vegetables, such as broccoli, carrots, and mushrooms, for a tasty and nutritious meal.

    Amaranth energy bars: Mix cooked amaranth with nuts, dried fruit, and honey, and bake in the oven to create healthy and tasty energy bars.

    Overall, amaranth is a highly nutritious and versatile seed that can be incorporated into a range of dishes. With its many health benefits, it's definitely worth adding to your diet.

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  177. Thanks for sharing this information on amaranth. The neurology specialist in Chennai offer the best neurologic treatment in Chennai. They provide excellent care and support for the patients. Their medication and treatment are one of the best in Chennai.

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  178. Thanks for sharing this information on amaranth. I found the neurology specialist in Chennai offer the best neurologic treatment in Chennai. They provide excellent care and support for the patients. Their medication and treatment are one of the best in Chennai.

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  179. Nice article! Just for more information Amaranth also known as Quinoa Grain

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  180. I like Rajgira thepals. Thanks for recipe.Keep sharing.
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  181. I like the recipes. Thanks for sharing.
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