Ingredients
Whole Amaranth – 1.5 Cup
Soy Granules – 1 Cup
Red Onion Sliced – 1/2cup
Green Chilies Sliced - 3
Grated Ginger - 1
Dry Red Chilies - 1
Mustard Seeds – 1-2 Tbsp
Spring Curry Leaves – 3-4
Desi Ghee – 1-2 Tbsp
Water – 4 Cups
Salt- As Per Taste
Rajgira upma or Amaranth is an ancient grain. This grain was used to build deities in Aztec times. But after the Spanish invasion, somehow was lost in use. But it was come to the limelight in the 1970s in the United States. Also, you can use it as a topping for pudding, salads, etc.
This recipe provides power to you morning routines and keeps you energetic. The motto remains the same to date. To nutrition is more we can add loads of veggies for the daily dose of fiber, and micronutrients.
How To Prepare Rajgira Upma
- To begin with, chopped all seasonal veggies.
- Secondly, dry roast amaranth and soy granules separately for 3-4 min and keep them on the side. Now, in a skillet, add 2-3 tbsp of desi ghee.
- Again, after heating of ghee add the dry red chilies, mustard seeds and curry leaves.
- After the mustard seeds splutter, add grated ginger. Then add cashew pieces.
- Now add chopped veggies. Start with onions and green chilies. Then saute them for 2 min.
- Now add tomatoes. Mix well.
- Once the veggies are all in, give it about 2 min, before you add the water. Let the water boil, and then add the amaranth and soy granules that were dry roasted.
- Cover the pan with a lid and let it cook on medium heat for good 15min.
- Once most of the water is absorbed, amaranth looks cooked, take the lid off and let the rest of water evaporate.
- Finally, garnish with green fresh coriander and serve hot.
Nutritional Value of Rajgira Upma
In 1/4cup of amaranth has 7g of protein and one of the rich iron-loaded whole grains.
Health Benefits of Rajgira
A few health advantages of Rajgira:
- Rich in Calcium: Calcium is another one of the most important nutrients in Rajgira. The content of calcium in Rajgira is more than 4 times that of other grains. In fact, it has more calcium than milk.
- Improves Immunity: Rajgira or Ramdana is the only grain to contain robust antioxidants like vitamin C. These antioxidants aid to improve immunity. Also, contribute to faster healing and repair of cells as it helps in the production of collagen.
- Good for the Heart: The presence of plenty of fiber in rajgira is known to reduce plaque build-up in our arteries. However, it also has phytonutrients along with fiber. It helps to lower bad cholesterol (LDL) levels and balance blood pressure.
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Fun Fact
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Disclaimer
All recipes from Fitelo’s kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. However, always consult your nutritionist or dietitian before adding any of these recipes to your diet. Read More.
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