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rajgira upma recipe | iron rich, calcium, protein amaranth upma | rajgira vegetable upma |

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Tarla Dalal • 25 January, 2024

Rajgira upma recipe | iron rich, calcium, protein amaranth upma | rajgira vegetable upma |

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Table of Content

About Rajgira Upma

Ingredients

Methods

Like rajgira upma recipe

What is rajgira upma made of?

How to cook rajgira

How to make ragira upma

Pro tips to make rajgira upma

Benefits of rajgira upma recipe

Nutrient values

rajgira upma recipe | iron rich, calcium, protein amaranth upma | rajgira vegetable upma | with 33 amazing images.

healthy amaranth upma is a delicious and healthy breakfast or snack made with rajgira (amaranth) seeds. Learn how to make rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma |

Rajgira is a gluten-free grain that is high in protein, fiber, and nutrients. It is a good alternative for people who are gluten-sensitive or who are looking for a more nutritious option.

healthy amaranth upma is a wholesome and flavorful dish that can be enjoyed as a healthy breakfast option. It has a good source of protein, fiber, and nutrients, and it’s gluten-free.

pro tips to make rajgira upma: 1. Rinse the Rajgira seeds well before using them. You can also soak them in water for 5 hours or overnight to make them cook faster and softer. 2. You can add chopped vegetables of your choice coloured capsicum or French beans to the rajgira upma to make it more flavorful and nutritious. 3. If you don’t have rajgira seeds you can use rajgira flour to make this recipe.

Enjoy rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma | with detailed step by step phtos.

Rajgira Upma recipe - How to make Rajgira Upma

Ingredients

For Rajgira Upma

1 cup amaranth (rajgira) seeds

2 tsp coconut oil or oil

1/2 tsp mustard seeds ( rai / sarson)

a pinch of asafoetida (hing)

1 tsp grated ginger (adrak)

10 to 12 curry leaves (kadi patta)

2 tsp finely chopped green chillies

1/2 cup finely chopped onion

2 tbsp chopped carrot

2 tbsp chopped capsicum

1/4 cup boiled green peas

salt to taste

1/2 tsp lemon juice

1/4 cup coarsely roasted and crushed peanuts

2 tbsp finely chopped coriander (dhania)

Method

for rajgira upma

To make rajgira upma recipe, in a deep bowl, take amaranth and wash it thoroughly. Add enough water and soak it for 5 hours.
Drain it well and transfer it into a pressure cooker, add 2 cups water and salt, mix it well and pressure cook it for 4 whistles.
Allow the steam to escape then open the lid, mix it well and keep aside.
Heat 2 tsp oil in a broad nonstick pan, add mustard seeds, hing, ginger, curry leaves and green chillies.
Sauté for a few seconds. Add onions and sauté it for 2 to 3 minutes.
Add carrot, capsicum, green peas and sauté for 2 minutes. Now add the cooked amaranth, little salt and ¼ cup water.
Mix well and cook it on a medium flame for 2 minutes.
Switch off the flame and add lemon juice, peanuts and coriander. Mix well and serve rajgira upma hot.

Rajgira Upma recipe with step by step photos

like rajgira upma recipe

1. rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma | then do try other upma recipes also:
  - ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe |
  - upma | rava upma | sooji upma | quick upma recipe | breakfast upma |

what is rajgira upma made of?

1. See the below image of list of ingredients for making rajgira upma.

how to cook rajgira

1. To make rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma | in a deep bowl, take 1 cup amaranth (rajgira) seeds. Rajgira, forms the base of the dish, replacing semolina used in regular upma. Its nutritional richness, unique texture, and adaptability make it a perfect choice for a healthy and satisfying diet.
2. Wash it thoroughly.
3. Add enough water and soak it for 5 hours.
4. Drain it well.
5. Transfer it into a pressure cooker.
6. Add 2 cups water.
7. Add salt to taste.
8. Allow the steam to escape then open the lid, mix it well and keep aside.

how to make ragira upma

1. Heat 2 tsp oil in a broad nonstick pan.
2. Add ½ tsp mustard seeds ( rai / sarson). Mustard seeds pop and release a unique nutty and pungent aroma.
  
  $Step 12 – Add ½ tsp <a href="https://www.tarladalal.com/glossary-mustard-seeds-sarson-rai-sarson-ke-beej-525i">mustard seeds ( rai / sarson)</a>. Mustard seeds pop and release …$
3. Add a pinch of hing.
4. Add 1 tsp grated ginger (adrak).
5. Add 10 to 12 curry leaves (kadi patta). The subtle citrusy aroma of curry leaves complements and uplifts the overall fragrance of the dish.
6. Add 2 tsp finely chopped green chillies.
7. Sauté for a few seconds.
8. Add ½ cup finely chopped onions. The tiny diced onions add a pleasant mouthfeel and subtle visual texture to the Rajgira Upma.
  
  $Step 18 – Add ½ cup finely <a href="https://www.tarladalal.com/glossary-chopped-onions-722i">chopped onions</a>. The tiny diced onions add a pleasant mouthfeel …$
9. Sauté it for 2 to 3 minutes.
10. Add 2 tbsp chopped carrot. Carrots add a gentle sweetness and crunch to the dish.
11. Add 2 tbsp chopped capsicum. Capsicum adds a delightful burst of flavor, vibrancy, and texture to dish.
12. Add ¼ cup boiled green peas. Peas add a gentle sweetness and a touch of fresh, vibrant aroma to the earthy tones of Rajgira.
  
  $Step 22 – Add ¼ cup <a href="https://www.tarladalal.com/glossary-boiled-green-peas-1078i">boiled green peas</a>. Peas add a gentle sweetness and a touch …$
13. Sauté for 2 minutes.
14. Now add the cooked amaranth.
15. Add little salt.
16. Add ¼ cup water.
  
  $Step 26 – Add ¼ cup water. $
17. Mix well and cook it on a medium flame for 2 minutes.
18. Switch off the flame and add lemon juice. Just a squeeze of lemon juice adds a vibrant, zesty acidity that brightens the dish.
19. Add ¼ cup coarsely crushed roasted peanuts. The coarse texture of crushed peanuts provides a delightful crunch with each bite, contrasting beautifully with the soft amaranth grains.
  
  $Step 29 – Add ¼ cup <a href="https://www.tarladalal.com/glossary-roasted-and-crushed-peanuts-1817i">coarsely crushed roasted peanuts</a>. The coarse texture of crushed peanuts provides …$
20. Add 2 tbsp finely chopped coriander (dhania).
21. Mix well.
22. Serve rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma | hot.

pro tips to make rajgira upma

1. Rinse the Rajgira seeds well before using them. You can also soak them in water for 5 hours or overnight to make them cook faster and softer.
2. You can add chopped vegetables of your choice coloured capsicum or French beans to the rajgira upma to make it more flavorful and nutritious.
3. If you don’t have rajgira seeds you can use rajgira flour to make this recipe.
4. Add 10 to 12 curry leaves (kadi patta). The subtle citrusy aroma of curry leaves complements and uplifts the overall fragrance of the dish.
5. Switch off the flame and add lemon juice. Just a squeeze of lemon juice adds a vibrant, zesty acidity that brightens the dish.
6. Add ¼ cup coarsely crushed roasted peanuts. The coarse texture of crushed peanuts provides a delightful crunch with each bite, contrasting beautifully with the soft amaranth grains.
  
  $Step 38 – Add ¼ cup <a href="https://www.tarladalal.com/glossary-roasted-and-crushed-peanuts-1817i">coarsely crushed roasted peanuts</a>. The coarse texture of crushed peanuts provides a …$

benefits of rajgira upma recipe

1. Rajgira Upma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
  1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 48% of RDA.
  2. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 48% of RDA.
  3. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 47% of RDA.
  4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 30% of RDA.
  5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 28% of RDA.
  6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.