The Ancient Power Of The Supergrain - Amaranth (Rajgira)

Ever found yourself scrolling through reels of quinoa bowls and chia puddings, wondering… “Wait, don’t we have something just as good at home?”

I did, and that’s when I rediscovered rajgira, or amaranth.

While quinoa and chia steal the spotlight on wellness blogs, this humble grain, has been quietly packed with protein, calcium, and even squalene (yep, the skin-loving antioxidant!).

I grew up thinking rajgira was just "vrat ka atta" for those one-off festive days. But turns out, it’s a legit superfood, one that’s been part of our tradition for ages, long before the West caught on. If you’ve been sleeping on rajgira like I was, it’s time to bring it back to your everyday plate, and no, it doesn’t need to taste boring.

This tiny, ancient grain has been cultivated for over 8,000 years and celebrated in Indian kitchens for its satvic quality. But what makes it truly exciting today isn’t just nostalgia, it’s nutritional firepower.

Packed with complete protein (yes, including lysine- an essential amino acid that supports muscle repair and boosts immunity), loaded with iron, magnesium, calcium, and boosting an incredibly rare compound called squalene, a heart-loving antioxidant also found in olive oil and shark liver. Yes, really! Amaranth is a grain ahead of its time. All of this, and it’s still gluten-free - meaning it doesn’t contain the protein found in wheat, so it’s easier to digest for people with gluten sensitivity or celiac disease.

So why has rajgira been sitting quietly in your grandmother’s pantry while wellness influence's gush over imported grains? More importantly, how can you bring it back to your plate in delicious, modern, Indian ways?

Let’s unpack the science, celebrate its superfood status, and cook it up with a desi twist that even your dadi would approve of.

What Makes Amaranth So Special?

Think of amaranth (rajgira) as the humble grain with a not-so-humble resume. Here’s why this ancient grain deserves a shiny spot on your plate:

1. Gluten-Free & Incredibly Nutritious

One cup of cooked amaranth (~100g) delivers approximately:

• 103 kcal

• 4g high-quality protein

• 2g fiber

• Rich doses of iron, calcium, magnesium, phosphorus, and manganese

This makes it an ideal option for gluten-intolerant individuals because it is gluten free, people with anemia because it is packed with iron, or anyone needing a mineral-rich boost without spiking their calorie count.

2. Complete & High-Quality Protein

What truly sets amaranth apart is its exceptional protein profile. It contains 13–15% protein, and unlike many cereals, it has all nine essential amino acids, including lysine, which is often missing in other grains like wheat or rice. This makes it a complete protein source, a rarity in the plant world.

This is especially significant for vegetarians or vegans in India who often struggle with getting a variety of amino acids through traditional cereal-pulse combinations.

A comparative study published in Food Chemistry (2021) highlighted that amaranth protein has a high digestibility score (around 90% in cooked form), making it a fantastic addition to muscle-building, immunity, and recovery-focused diets, even in the context of Indian vegetarian meals.

3. Rich in Squalene – The Unsung Hero

You’ve heard of amaranth (rajgira) being rich in protein and minerals, but did you know it’s also one of the richest plant-based sources of squalene? As I had mentioned before yes it is the same squalene you’ve seen in fancy skincare labels… but there’s so much more to it!

What is Squalene?

• Squalene is a natural lipid compound, found in small amounts in olive oil, shark liver, and surprisingly, amaranth seeds.

• While the beauty world loves it for glowing skin, squalene is also a crucial compound inside your body:

• It acts as a precursor to cholesterol synthesis, meaning your body uses it to make hormones and maintain cell health

• It’s also a powerful antioxidant, helping to protect your liver, boost immunity, and fight oxidative stress

  
  

Amaranth contains 6–9% oil, and up to 50% of that oil is squalene, making it one of the richest plant-based sources available.

Unlike shark liver oil (which is expensive and not sustainable), amaranth is affordable, local, vegetarian, and already part of Indian fasting and festive food traditions. 

A 2022 study showed that squalene supplementation improved lipid profiles and oxidative stress markers in patients with Type 2 diabetes, making it a promising nutrient for metabolic and heart health.

How to Cook Amaranth the Desi Way?

You don’t need fancy kitchens to enjoy this grain. Use these simple, nutritious Indian recipes that showcase amaranth in its best avatar:

a) Rajgira Paratha

• Ingredients: ½ cup rajgira flour + chopped methi/fenugreek + cumin, chilli, salt.

• Cooking: Mix dough, roll lightly, cook on tava with minimal ghee.

• Nutrition (1 paratha, ~70g): 180 kcal, 5g protein, 3g fiber, 15% DV iron, 10% calcium.

• Pro Tip: Serve with curd or chutney for added probiotics and hydration.

  
  

b) Sweet Rajgira Ladoo

• Ingredients: ¼ cup popped amaranth + jaggery + ghee + chopped nuts (almond/pistachio).

• Nutrition (1 ladoo, ~30g): 130 kcal, 2g protein, 2g fiber, +iron, essential fatty acids, vitamins & minerals.

  
  

c) Amaranth + Sprouted Moong Salad

• Ingredients: ½ cup cooked rajgira + ½ cup sprouted moong + finely chopped onion, cucumber, tomatoes + lemon + salt + chaat masala.

• Nutrition: ~220 kcal, 12g protein, 6g fiber, iron, vitamin C, magnesium.

• Health Boost: Sprouts combined with amaranth supports complete protein and bioavailability of minerals.

Here are few thing to keep in mind while cooking amaranth: - 

• Rinse and roast the seeds, it enhances the aroma. 

• Season it properly with jeera, hing and curry leaves for a desi twist.

• Combine with dal, paneer and vegetables with full macros. 

• Simmer for 15 min and rest for 5 min just like rice. 

One to two cups of amaranth a week is enough to tap all the benefits, don’t replace it with rice or roti which is your staple, switch it smoothly. Begin with small servings and increase gradually. 

Why Amaranth Deserves to be in your plate?

In our fast-paced Indian lives, finding foods that are nutritious, easy to cook, and affordable is gold. Amaranth is exactly that, a time-honored, superfood-in-disguise. It's gluten-free, mineral-rich, and functional (thanks to squalene) while staying relatable through our masalas and cooking styles. But make sure you balance with protein, fiber and healthy fats.

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