What is rajgira flour, ramadana flour, amaranth flour, uses, benefits, recipes?

Rajgira flour, also widely recognized as Amaranth flour or Ramdana atta in India, originates from the tiny seeds of the amaranth plant. Although often perceived as a grain, these minuscule powerhouses are botanically classified as fruits. This ancient pseudo-cereal boasts a rich history spanning thousands of years, cultivated initially by Aztec and Inca civilizations before establishing its significant presence in Indian culinary and religious traditions. Its widespread acceptance in India has led to its deep integration into the dietary habits of millions, particularly during specific religious observances.

What distinctly elevates Rajgira flour, especially within the Indian context, is its pivotal role during fasting periods (vrat or upvas). Unlike conventional cereal grains such as wheat, Rajgira is categorized as a "non-cereal" food, thus permitting its consumption during religious fasts like Navratri, Ekadashi, and other celebratory events. The term "Ramdana" literally translates to "God's seed," emphasizing its sacred connection and establishing it as a favored ingredient for preparing diverse dishes consumed during these solemn observances.

Beyond its religious importance, Rajgira flour stands out as a nutritional powerhouse. It is inherently gluten-free, rendering it an outstanding alternative for individuals with celiac disease, gluten sensitivity, or those preferring a gluten-free diet. It features a high protein content, encompassing all nine essential amino acids, which makes it a complete protein source—a rarity among plant-based foods. This attribute renders it particularly valuable for vegetarians and vegans aiming to fulfill their protein requirements.

The health benefits of Rajgira flour are further highlighted by its abundant profile of essential minerals and dietary fiber. It serves as a significant source of calcium, vital for bone health, and iron, indispensable for blood production and preventing anemia. Furthermore, it provides magnesium, phosphorus, and other micronutrients that bolster diverse bodily functions, including metabolism and immune response. Its substantial fiber content assists digestion, fosters gut health, helps stabilize blood sugar levels, and promotes satiety, thereby benefiting weight management and heart health by aiding in cholesterol reduction.

Throughout India, Rajgira flour is utilized in a wide spectrum of culinary preparations, demonstrating its remarkable versatility. During fasting periods, it is frequently made into unleavened flatbreads such as Rajgira Roti or Paratha, often incorporating mashed potatoes for texture. Other cherished fasting delicaciesinclude Rajgira Puri, Rajgira Kheer (a sweet pudding), and Rajgira Ladoo (sweet balls crafted from popped Rajgira seeds). In regions like Goa, it is employed in making Satva, Pole (dosa), Bhakri, and even Ambil (a sour porridge).

In modern Indian kitchens, the popularity of Rajgira flour is extending beyond conventional fasting foods, driven by rising health consciousness. It is routinely integrated into everyday cooking, valued not only for its gluten-free attribute but also for its remarkable nutrient profile. It features in health-conscious breakfast options like Rajgira Upma, various savory snacks, and even contemporary baked goods. Its mild, nutty flavor positions it as a versatile ingredient for an array of dishes, spanning from traditional to innovative, thereby cementing its standing as a superfood within India's rich and diverse culinary landscape.

Also known as

Amaranth flour

How to select rajgira flour, ramadana flour, amaranth flour, rajgira ka atta

• Rajgira flour should be clean, dust-free and without any infestations or foul odor.

• It is better to opt for organic grains and flour, if possible.

Culinary Uses of rajgira flour, ramadana flour, amaranth flour, rajgira ka atta

• The rajgira flour is usually made into chappatis, Rajgira parathas or rotis and served with vegetables.

• Rajgira is flavoured by the gluten intolerant and is often cooked as porridge to be eaten alongside other foods.

• Rajgira flour is made into flatbreads, including thick, leavened Farali dosa and thinner, unleavened pancakes.

• One can also make chikki (sweet bar) or ladoos with popped rajgira seeds.

• In Goa, rajgira is very popular and satva, pole (dosa), bhakri and ambil (a sour porridge) are commonly made.

• Rajgira and Oat Bran in mint-flavoured buttermilk is a healthy breakfast option.

How to store rajgira flour, ramadana flour, amaranth flour, rajgira ka atta

Store rajgira flour in an airtight container and keep it in a cool and dry place.

Health benefits of rajgira flour, ramadana flour, amaranth flour, rajgira ka atta

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

Click here to know more about the 9 Super Benefits of Rajgira Flour, Rajgira, Amaranth Seeds.

Nutritive Information for Rajgira flour / Amaranth flour:

½ Cup of amaranth flour, rajgira flour 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

Minerals:

510 mg of Calcium = 127.5 % of RDA (about 1000 mg)