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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Looking to boost your nutrition? Amaranth is a gluten-free ancient grain rich in protein, iron, and fiber. Here’s how to enjoy it every day.
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Start your morning strong with a warm bowl of amaranth porridge. Boil with milk or plant-based milk, add cinnamon, jaggery, nuts & fruits. It’s hearty, high-protein, and filling.
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Switch your regular roti with rajgira atta paratha. It is perfect for fasting days and gluten-free diets. Just add boiled potato or paneer to the dough for a nutritious twist.
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Cooked amaranth acts like quinoa, which is perfect for salads. Mix with cucumbers, tomatoes, lemon juice & olive oil, and add chickpeas or tofu for a protein boost. Tasty, crunchy, and super satisfying.
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Snack smart with home-made rajgira chikki or granola bars, as they are packed with iron, calcium, and antioxidants. Combine it with puffed amaranth, jaggery, and nuts, which is great for mid-day hunger.
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Use amaranth flour to make fluffy pancakes or fermented idlis. Just add grated veggies & spices. Give a healthy twist to your South Indian favourites.
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Blend a spoon of popped amaranth into your smoothies. As it adds fiber, boosts satiety and enhances texture. Pair it up with banana, spinach, or peanut butter for some deliciousness.
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Amaranth seeds can be used in place of rice for a fiber-rich pulao or khichdi. Add carrots, peas, ghee & season with cumin, ginger, and turmeric. It’s nourishing, light, and ideal for digestion.
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Always soak amaranth before cooking as it reduces anti-nutrients, aids in digestion and enhances mineral absorption. Let it soak for 4–6 hours or overnight.
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It is a complete protein source, which is high in iron, magnesium & fiber, and is naturally gluten-free. So add this ancient grain to your modern meals and nourish your body, one bite at a time.
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