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 Benefits of Rajgira Flour, Rajgira, Amaranth

  Last Updated : Nov 21,2022

9 Super Benefits of Rajgira Flour, Rajgira, Amaranth Seeds

Also Known as : Ramadana

benefits of rajgira flour, benefits of amaranth seeds. Amaranth is an ingredient which can be consumed in the form of seeds, leaves or flour. The amaranth seeds are termed as ‘rajgira’ and the flour is well known as ‘rajgira ka atta’. This is quite famous to whip up fasting food delicacies like Rajgira Chikki, Upvaas Thalipeeth, Rajgira Paneer Paratha, Rajgira Kadhi and so on…. But there is more to it. The nutritional value of rajgira is also amazing.

Let’s know about the health benefits these nutrients offer us…..

1. A Valuable Source of Protein : Protein can be coined as ‘growth nutrient’. It is required for the growth and maintenance of tissues. It helps repair cells and boost their function. In fact not only muscles, but hair, nails and skin all are made up of proteins. This nutrient also assists in hormone balance, transport of oxygen and building our immune system. 

Amaranth seeds, rajgira abounds in this key nutrient. ½ cup of amaranth seeds provides 14.7 g of protein. This much protein is enough to give a feeling of satiety for long hours and avoid unnecessary weight gain by way of bingeing on junk foods like chips, pasta, burger, biscuits etc. 

This ability of curtailing hunger is also probably one of the reasons why it is often used in fasting days. 

2. Enhances Bone Strength : Calcium teamed up with protein and phosphorus is a crucial mineral essential to prevent demineralization of bones, especially as you age. Including calcium rich foods in your diet is a must to maintain bone strength and avoid fractures. 

Yes it is true that as we age you need more calcium, just for the fact that we tend to lose bone mass with ageing. Rajgira is an ingredient which can lend a good amount of calcium to your diet. You would be amused to know that 1 cup of amaranth seeds are sufficient to fill your entire day’s requirement of calcium and 55% of your daily requirement of phosphorus. 

All you need to do is explore its use in cooking keeping your food habits in mind. We have a range of recipes using rajgira you can try your hand at. 

3. Lowers Blood Cholesterol Levels : As good as the protein level of amaranth is, so is its fiber content. 100 gm of amaranth seeds provide a whooping amount of 9.6 g of fiber. 

The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintain healthy levels of cholesterol. It is known that too much cholesterol can build up in arteries thus blocking them and lead to increased risk of heart problems and strokes. 

Also check detailed list of Low Cholesterol Recipes…..

4. Improves Digestion Power : The high fiber content of amaranth bags the credit again. The daily suggested requirement for fiber is about 25 g. Fiber from amaranth helps to stimulate the digestive system and eases bowel movements. They would ensure that the food passes through the digestive tract smoothly. 

Seeds of amaranth are known to promote the growth of good bacteria and help soothe the lining of the stomach. This is also protects against other gastric disorders like ulcers, constipation, bloating etc. 

5. Gluten Free Substitute : Gluten is a protein found in wheat, rye and barley. Inability to digest this protein leads to celiac disease which is simply coined as gluten intolerance. Currently the only cure for this condition is to avoid gluten in your diet. Since wheat and its products like maidasemolina and durum wheat form a part of staples like rotis, parathas, bread, pasta and a variety of snacks, cooking without wheat is a challenge to many. 

Amaranth seeds are completely gluten-free and thus they can be safely included in a gluten-intolerant diet in many ways. You can easily substitute wheat in your diet and create appetizing gluten-free delicacies like Rajgira Parathas and Banana and Rajgira Puris, and you are sure to be in love with this grain. 

6. Promotes Hair Growth :  Hair loss, greying of hair and balding are conditions associated with a diet poor in lysine and zinc especially.  

Amaranth is a rich source of an amino acid namely ‘lysine’ which cannot be produced in the body and also not found in most grains. This lysine is known to give luster to hair and promote hair growth from the roots. 

For bouncy and shiny hair turn to amaranth today!

7. Reduce Inflammation : All foods rich in antioxidant help reduce inflammation in the body. Amaranth also possess this property. 

The phenolic compounds in these seeds acts as anti-inflammatory agents thus having a major hand in relieving pain induced in conditions like gout and arthritis. The inflammation in these conditions is usually in the bones and joints like knees, hips, hands and spine and the pain is often unbearable too. Along with the medications prescribed by your doctor, the right diet is the way to control this painful condition. 

8.  Helps Prevent Aanemia : Amaranth is one grain which is brimming with iron – a nutrient which has a major role to play in the supply of nutrients and especially oxygen to each and every part of the body. 

½ cup of amaranth seeds or amaranth flour contain 11 mg of iron which in reality fulfills 55% of our daily requirement of this mineral. A few other iron rich grains to be included in the diet to prevent or overcome anaemia are bajra, ragi, jowar etc. and a few healthy seeds are sesame seeds, halim, chia seeds, flax seeds etc. These are sure to make you more energetic and keep you running throughout the day. 

9. Might Fight Diabetes – Amaranth is high on carb count and has a high glycemic index. However few experiments have shown that consumption of amaranth doesn’t cause spike in blood sugar levels. But this needs to be backed up by more research in detail yet. 

Till then, it is best recommended for diabetics to eat this in moderation and only occasionally. Also keep blood sugar under check we suggest to not consume rajgira seeds or flour solely. Pair it or serve it with some other low glycemic index food like curd preferably. 

Also stay steer off Rajgira Chikki, Fried Rajgira Puris and other snacks made with rajgira flour which might have loads of sweetness by way of sugar or jaggery. 

About Rajgira flour / Amaranth flour

Amaranth seeds may have limited culinary uses like porridges and breads. It’s the flour which can be added to many more recipes. What you need to do? Is it really difficult to get rajgira flour? Not really…. You can source it from local market easily. And some day if you don’t’ find it on the racks, just roast the seeds and powder it obtain its flour. 

2 cups of rajgira seeds yield approximately 2½ cups of rajgira flour. Check out how to make rajgira flour in detail with step-by-step photos.

Cooking with Rajgira / Amaranth in your Own Kitchen

1. Rajgira Buckwheat Brown Rice Flour Khakhra

2. Vegan Amaranth Almond Milk and Apple Porrdige

3. Rajgira ki Kadhi

4. Dahiwale Aloo ki Subzi with Rajgira Puris

5. Jowar Rajgira Banana Chia Seeds Bread

6. Rajgira Paratha Canapes

Also Read….

1. All About Green Amaranth Leaves (Green Chawli Leaves)

2. All About Red Amaranth Leaves (Red Chawli Leaves / Laal Math)

Nutritive Information for Rajgira / Amaranth seeds :

½ Cup of raw amaranth seeds is about 100 grams

RDA stands for Recommended Daily Allowance.

Energy - 319 calories

Protein – 14.7 g

Carbohydrate – 60.7 g

Fat – 1.9 g

Fiber – 9.6 g

See full nutritional details of rajgira, amaranth seeds in Rajgira, Amaranth Seeds glossary click here.

benefits of rajgira flour amaranth rajgira

Craving for puris on an upvaas day? Well, nothing wrong in having a piece or two of this tasty, upvaas friendly Banana and Rajgira Puri to satisfy your hunger and top up the energy levels. These yummy puris are made of a dough of rajgira flour, boosted with mashed bananas and laced with cardamom powder. Mildly sweet, with the pleasant flavour of banana, these puris taste best when served immediately after preparation. You can also try other fasting recipes like the Kand Puri and the Chatpata Kand .
 by Tarla Dalal
Though not very commonly used, rajgira flour combines beautifully with potatoes in these peppery parathas. The potatoes ensure that the parathas remain soft. Serve these parathas with spicy green chutney and curds.
Khakhra is one of the handiest snacks to have whenever you feel the need for a quick bite! It is also filling, so you can even take it along in your tiffin box. Guess what, the khakhra also provides a wonderful opportunity to sneak in a lot of healthy ingredients. Check out this fabulous Rajgira Buckwheat Brown Rice Flour Khakhra, which is loaded with nutritious flours. This crisp and gluten-free snack has an apt mix of three awesome flours. Rajgira flour is rich in fibre and iron, and has a fairly high protein level too. Buckwheat flour has antioxidants power, and helps lower cholesterol. Brown rice flour adds to the fibre, calcium and zinc content of this snack. All in all, this is a must-try recipe, because you will love the taste too!
When a recipe is satiating, tasty and healthy too, you don’t have to think twice before making it. Well, this Vegan Amaranth Almond Milk and Apple Porridge is just that! A touch of cinnamon and maple syrup give it an awesome flavour, while ingredients like apple and wholegrain amaranth give it an interesting mouth-feel. If you are not vegan , you can use honey instead of maple syrup – that has a nice, rustic taste too. Wholegrain amaranth is full of protein. Almond milk too is a rich source of calcium and protein, while apple is loaded with fibre and nutrients. Working together, these nutritious ingredients keep you full for a long time. This gluten-free recipe also reduces inflammation and cholesterol. It is especially good for pregnant women. Serve it immediately after preparation as it tends to get lumpy after a while.
dahiwale aloo ki sabzi with rajgira puri recipe | rajgira aloo puri | dahi aloo ki sabzi for upvas | vrat rajgira puri with aloo sabzi | with 35 amazing images. dahiwale aloo ki sabzi with rajgira puri recipe | rajgira aloo puri | dahi aloo ki sabzi for upvas | vrat rajgira puri with aloo sabzi is a satiating meal for fasting days. Learn how to make rajgira aloo puri. To make aloo sabzi, combine the curds, rajgira flour and ½ cup of water in a deep bowl, whisk well and keep aside. Heat the ghee in a deep non-stick pan, add the cumin seeds and sauté on a medium flame for 30 seconds. Add the bayleaf, cloves and cinnamon and sauté on a medium flame for 1 minute. Add the curd-water mixture and green chilli paste, mix well and cook on a medium flame for 2 minutes, while stirring continuously. Add the baby potatoes, coriander and rock salt, mix gently and cook on a medium flame for 3 minutes, while stirring occasionally. Keep aside. For the rajgira puris, combine all the ingredients in a deep bowl and knead into a semi-stiff dough using enough water. Divide the dough into 15 equal portions. Roll each portion into a 75 mm. (3”) diameter circle. Heat the oil in a deep non-stick pan and deep-fry the puris a few at a time till they turn golden brown in colour from both the sides. Drain on absorbent paper. For serving, serve hot rajgira puris with hot aloo sabzi. This is an easy recipe, which can be made with few ingredients and in little time! The simple flavour of the dahi aloo ki sabzi for upvas is very soothing to the palate, and just right to nourish yourself on a fasting day. Baby potatoes cooked with curds and spices is a great combination for rajgira aloo puri. The final touch of coriander is the finishing flavor to this sabzi. With the use of rajgira flour to thicken curd, we are sure you will not miss the taste of your daily cooking. If you like vrat rajgira puri with aloo sabzi, then also try other faraal recipes like sabudana khichdi or kand aloo pakoda. Tips for dahiwale aloo ki sabzi with rajgira puri. 1. If you don’t have baby potatoes, then boil the potatoes, peel them and cut into big cubes. 2. Whisk the curd mixture very well. It should not have any lumps. 3. After adding the curd-water mixture, make sure you keep stirring continuously to prevent it from curdling. 4. After kneading the dough do not keep it for long time. This might make rolling difficult. 5. If you find rolling the puris difficult, then roll them between 2 sheets of plastic. Enjoy dahiwale aloo ki sabzi with rajgira puri recipe | rajgira aloo puri | dahi aloo ki sabzi for upvas | vrat rajgira puri with aloo sabzi | with step by step photos.
An awesomely wholesome loaf chock-full of the goodness of jowar and rajgira flours and chia seeds too. The addition of bananas gives the bread a pleasant, natural sweetness and nice mouth-feel. This gluten-free and healthy loaf has a rustic flavour and satiating texture, which make it good to have plain, toasted or grilled. You can also dab some butter and jam on it to make a lovely sandwich. Store this bread in an airtight container and stow it into the fridge, where it’ll stay fresh for 4-5 days. You can also try other artisan breads like Sourdough Bread or Banana and Walnut Bread.
 by Tarla Dalal
Rajgira parathas canapés, served as appetisers, usually have three parts – the base, the topping and the garnish. Here, mini parathas made with rajgira atta have been innovatively adapted as the base, topped with aloo subzi and green chutney, and garnished with coconut. Now, this is certainly an enticing way to consume parathas and subzi!
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rajgira ki kadhi recipe | farali kadhi | vrat ki kadhi | with 19 amazing images. rajgira ki kadhi recipe | farali kadhi | vrat ki kadhi is a perfect kadhi recipe for fasting days made with amaranth flour. Learn how to make farali kadhi. To make rajgira ki kadhi, combine the curds, rajgira flour, sugar and rock salt in a deep bowl and mix well using a whisk. Add 2 cups of water and mix well. Keep aside. Heat the ghee in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the ginger and green chillies and sauté on a medium flame for a few seconds. Add the prepared curd-rajgira flour mixture, mix well and cook on a medium flame for 7 minutes, while stirring continuously. Lower the flame and cook for 2 to 3 more minutes, while stirring occasionally. Serve hot with sama khichdi. A wonderful accompaniment for khichdis, the vrat ki kadhi is quite similar to usual kadhi recipes but uses rajgira flour instead of besan. This mouth-watering faraali kadhi uses rock salt instead of sea salt, to make it acceptable on fasting days. Minimal and common ingredients are used, but the outcome is super tasty and satiating too. This no-fuss, no-stress rajgira ki kadhi is perfect for fasting days, to provide you with the required nutrients using permissible ingredients. You can serve this kadhi with sama pulao or rajgira paneer paratha. Tips to make rajgira kadhi. 1. Remember to whisk the rajgira and curd mixture well to avoid lumps. 2. You can also use chopped green chillies or paste if you do not want to use sliced green chillies. 3. Make sure the boil the kadhi on a medium flame and stir it or else it will curdle. Enjoy rajgira ki kadhi recipe | farali kadhi | vrat ki kadhi | with step by step photos.
 by Tarla Dalal
rajgira chikki recipe | amaranth chikki | rajgira chikki made with cashewnuts and jaggery | with 20 amazing images. Crispy and sweet rajgira chikki, made with dainty little amaranth seeds and jaggery, is an awesome treat for the taste buds. Learn how to make rajgira chikki recipe | amaranth chikki | rajgira chikki | amaranth chikki has a rich taste and pleasing texture, combining the sweetness of jaggery, the rustic taste and texture of amaranth and the nutty crunch of cashew nuts. A pinch of rock salt highlights the sweetness of the jaggery, while a dash of cardamom gives the amaranth chikki a wonderful aroma and flavour. Amaranth is high in protein and has an abundance of nutrients like calcium, iron, magnesium, phosphorus and potassium. rajgira chikki can be had on fasting days. Tips to make rajgira chiki: 1. Make sure to stir the mixture continuously to prevent it from burning. 2. Grease the tin before making the mixture and then immediately pour the mixture into the greased tin. 3. Use a sharp knife to cut clean pieces of the chikki. 4. Store the chikki in an air tight container for 1 week. Enjoy rajgira chikki recipe | amaranth chikki | rajgira chikki | with detailed step by step photos.
 by Tarla Dalal
upvaas thalipeeth recipe | rajgira faraali thalipeeth | Maharashtrian upvaas thalipeeth | with 20 amazing images. A satiating thalipeeth made of rajgira flour (amaranth flour) is the perfect food to have on a fasting day. Thalipeeth, a spicy and savoury pancake, popular in Western India is loaded with nutrition. Maharashtrian upvaas thalipeeth is an all-time favourite Maharashtrian dish, which is often had for breakfast or supper. With a few small tweaks like using sendha namak instead of sea salt, it is also used to sustain oneself on a fasting day. Popular during fasts, it's also well known as rajgira thalipeeth faraal food. It is mostly had during fasting days like Navratri, Ekadashi and Mahashivratri. Upvas thalipeeth is quick and easy to make, take rajgira flour also known as amaranth flour in a deep bowl. Add the peeled and grated raw potatoes. Potatoes act as binding agent for your upvaas thalipeeth. Grated Potatoes are added as they give a nice mouthfeel but if you want, you can add boiled potatoes and mashed potatoes instead. Add coarsely crushed peanut for the crunch. Add green chilli paste according to your preference of spice. We have used rock salt as this is a rajgira upvas thalipeeth . Further, add coriander, enough water and knead into a soft dough. Heat a non-stick tava, grease your hands with ghee. Place a portion of the dough on the tava (griddle) and pat it evenly with greased fingers to form a 100 mm. (4”) diameter circle. Be gentle when you are patting it to prevent cracks in your upvaas thalipeeth. You will not be able to roll the dough as it would be too sticky to be rolled out. You can either pat it on the tava directly or pat it between 2 thick plastic sheets and then place it onto the tava. Cook properly from both the sides and serve Maharashtrian upvaas thalipeeth with green faraali chutney!! Perked up with grated potatoes and crushed peanuts, not to forget some lemon juice and green chilli paste, the rajgira faraali thalipeeth is a real treat to your palate too. Remember to season your upvaas thalipeeth with rock salt, and garnish generously with chopped coriander for a perky aroma! Serve it hot with tasty green chutney. If you are looking for more upvas recipes using rajgira flour then check out our other recipes like Farali Dosa, Khandvi, Rajgira Paratha Canapés and Farali Puranpoli. Enjoy upvaas thalipeeth recipe| rajgira upvas thalipeeth | Maharashtrian upvaas thalipeeth | with detailed step by step photos and video below.
rajgira paneer paratha | farali paratha recipe | vrat ka paratha | upvas ka paratha | Navratri fasting recipe | with step by step images. rajgira paneer paratha is a perfect main meal during fast. Learn how to make vrat ka paratha. A sumptuous recipe that is sure to satiate you even on a fasting day! Here in vrat ka paratha, wholesome rajgira parathas are stuffed with a succulent mixture of grated paneer perked up with green chillies, lemon juice and coriander. What makes this upvas ka paratha very appealing is that the rotis are made of a dough of rajgira flour and potatoes, which gives them a unique texture that is soft yet crisp. To make rajgira paneer paratha, farali paratha, combine paneer, green chillies, lemon juice, powdered sugar, coriander and salt and mix well. Combine the rajgira flour, potatoes, pepper powder and rock salt in a bowl and knead into a semi-soft dough using enough water. Divide the dough into 8 equal portions. Roll out a portion of the dough into a 75 mm. (3”) diameter circle, using a little rajgira flour for rolling. Place a portion of the stuffing in the centre of the circle, bring the edges in the centre and seal tightly. Roll out again into a 100 mm. (4”) diameter circle, using a little rajgira flour for rolling. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till it turns golden brown in colour from both the sides. Serve hot with green chutney and fresh curds. The use of lemon juice and sugar further adds slight tang and sweet flavours to the otherwise bland paneer. All this Navratri fasting recipe needs is green chutney as an accompaniment. Tips for rajgira paneer paratha, farali paratha. 1. Add water to knead dough gradually, as even a slightly soft dough might make rolling difficult. 2. Rolling semi-soft rajgira dough is also slightly difficult. It needs a little practice. We suggest you roll with a thin rolling pin and with light pressure. 3. Use fresh paneer only, for best results and perfect smooth texture. 4. If you don’t have powdered sugar, grind the table sugar in a mixer and sieve it before use. Enjoy rajgira paneer paratha | farali paratha recipe | vrat ka paratha | upvas ka paratha | Navratri fasting recipe | with step by step photos and video below.
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