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
Water – 2 cups
Green chilies (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
Cooking Time: 30 mins
Yield 3 cups
Drain and rinse amaranth seeds thoroughly with clear water. This removes the bitter taste that is inherently present in these seeds. Drain using a colander.
Transfer the washed and cleaned amaranth seeds into a pan and dry roast in slow-to-medium flame for about 4-5 mins until the seeds starts changing color. Roasting the seeds prevent them from being sticky when cooked.
Add the dry roasted seeds into two cups of water (seeds to water ratio is 1:2). Stir occasionally. Once the water starts boiling, reduce the heat to minimum and slow cook. Cook until the water evaporates and the seeds turn 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 chilies, ginger, curry leaves, and finely chopped 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.