Amaranth seeds are powerhouses rich in protein, iron, calcium, magnesium, bone-building manganese, fiber, and other nutrients compared to rice or wheat. Amaranth is one of the most protein-rich plant-based food that can rival even animal-based foods. It helps prevent chronic health conditions such as diabetes, heart disease, cancer, and stroke. Amaranth seeds are available in many online stores and some supermarkets. In Maharashtra, these are called Rajgira and Rajgira chikki is available in almost all supermarkets.
Instead of making rawa/sooji/semolina upma, make upma with amaranth seeds and gain immense benefits. Amaranth seeds are easily available in online stores
Amaranth grains – 1 cup
Green chillies (finely chopped)
Ginger chopped (finely chopped) – 1/2 tsp
Onion chopped – 1
Tomato (chopped) – 1
Carrot (chopped) – 1 small
Green peas – 1/2 cup
Capsicum / Bell pepper – 1 small
Mustard seeds – 1 tsp
Chana dal – 1 tsp
Urad dal – 1 tsp
Hing / asafetida powder – 1/2 tsp
Oil – 1-2 tsp
Curry leaves – 1 stalk
Grated coconut – 2 tbsp
Coriander leaves (finely chopped) – 2 tbsp
Lime juice – 1 tbsp
Preparation Time: 15 mins
Soaking Time (optional) – 2-3 hours or overnight
Cooking Time: 30 mins
Yield 3 cups
Soak amaranth seeds overnight or for 2-3 hours. Drain and rinse with clear water. If you miss this step also, it is okay. You would just need to cook the amaranth seeds for a longer time.
You can cook amaranth seeds either on a stovestop vessel or pressure cook it. To pressure cook amaranth seeds, add 1:3 ratio of water for 3 whistles. If you are cooking on stovetop, add 3 cups of water in a pan, bring to boil, and add Amaranth seeds. Stir occasionally and cook until the water evaporates and the seeds are soft. Turn off the heat and keep aside to let it cool.
In a pan, add oil and mustard seeds. When the mustard seeds start crackling, add the dals (urad dal and chana dal). When the dals start to turn red, add hing powder and then finely chopped green chillies, ginger, curry leaves, and finely chhopped onion. Stir and cook until onion turns translucent. Add chopped tomato, carrot, green peas, and capsicum. Stir well. Close with a lid, lower the heat and cook in slow fire for about 5-7 mins, stirring occasionally.
When the vegetables are cooked, add the cooked amaranth seeds. Mix well and cook for about 2 mins.
Turn off the heat and add grated coconut, finely chopped coriander leaves, and lime juice. Mix and serve hot with chutney or pickle.
Note: You may add finely chopped beans, potato, beet or such vegetables of your choice.