Amaranth, chaulai or ramdana is a versatile winter superfood that can be made into a variety of sweet and savory dishes that are also rich in protein, vitamins, minerals, fiber and antioxidants. The ancient grain has anti-inflammatory properties and to lower cholesterol properties that one can include in their healthy heart and suitable for diabetics diets apart from losing weight fast. The fact that it is gluten-free can also make it a great choice for those with celiac disease or gluten intolerance. (Also read: 6 reasons to increase fiber in our meals: nutritionists share ideas)
For those who have a sweet tooth, they can make a ramdana chikki or muffin and others can try chaulai saag for a nutrient rich lunch or dinner. Amaranth is also packed with manganese, magnesium, phosphorus, and iron.
Jagriti Barar, Nutritionist, Cloudnine Group of Hospitals, Mumbai, Malad suggests 5 delicious amarnath recipes you can try this winter.
1. AMARANTH AND DATE BAR
Ingredients
• 1/2 cup of date paste
• 2 teaspoons of butter
• Small pinch of salt
• 2/3 cup amaranth, popped
• 1/2 cup toasted sesame seeds
• 1/2 cup of chopped almonds, walnuts, pumpkin seeds and sunflower seeds.
Instructions
Pop the amaranth seeds. Make the date paste after removing the seed. Meanwhile, dry the chopped and roasted nuts and seeds over low heat. In a pan add 2 teaspoons of ghee, date paste, chopped nuts and seeds and mix well. Cook for 5-7 minutes. Let cool for a while and shape into small bars.
2. AMARANTH BURRITO BOUL
Ingredients
• 1 cup of water
• ½ cup amaranth
• Cooked beans
• Tomato (1/2 cup)
• Onion (1/2 cup)
• Green beans (1/4 cup)
• Carrot (1/4 cup)
• Corn (1/2 cup)
• Lemon juice
• ½ cup sour cream
Instructions
– In a saucepan, bring the amaranth and 1 cup of water to a boil; reduce heat to medium-low and simmer for 20 minutes, until cooked into a thick mush; stir occasionally. Remove from heat. Let it cool down for a while.
– Boil the green beans, carrot and corn in two cups of water, strain and set aside.
– Pressure cook beans soaked overnight with ½ salt for 5 whistles. In a pan heat the oil, add the rajma and all the spices and cook over medium heat for 2 minutes. Mash the mixture lightly with a potato masher.
– To prepare the raw sauce, add the onion, tomato, lemon juice, salt, black pepper, red chili powder and puree and mix all the ingredients with a back spoon.
– To make a burrito bowl, divide kidney beans, cooked amaranth, sour cream, and salsa into 4 equal parts. To serve, layer amaranth first, then kidney beans, then top with salsa and sour cream. Repeat the process again and serve hot.
3. AMARANTH CHANA DAL KABAB
Ingredients
• 1/4 cup amaranth
• 1½ tablespoons olive oil
• 2 cloves of garlic
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1 cup chana dal
• 1/4 cup sesame seed paste
• Lemon juice
Instructions
– In a small saucepan, bring the amaranth and 1 cup of water to a boil; reduce heat to medium-low and simmer for 20 minutes. Stir occasionally towards the end of cooking. Remove from heat. Let it cool down for a bit.
– In a blender, add the cooked amaranth, olive oil, garlic clove, cumin and ½ teaspoon of salt, soaked chana dal, chopped onions and grind until coarse. Then add toasted sesame seeds and lemon juice.
– Make a small pattice/kabab with it and, meanwhile, heat the oil in a frying pan, add the balls and fry them little by little until lightly browned.
4. CHOCOLATE COOKIES WITH AMARANTH FLOUR AND RAISINS
Ingredients
• 2 cups of amaranth flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon of cinnamon
• 1/8 teaspoon cardamom
• 120 g of sugar
• 1/4 cup butter, melted
• 1/4 cup of honey
• 1 cup chocolate/coconut powder, grated
• 1/2 cup chopped walnuts
Instructions
– Preheat oven to 375 degrees. Combine amaranth flour, baking powder, salt, cinnamon, and cardamom in a large bowl and mix well.
– In a medium bowl, combine sugar, melted butter.
– Beat until smooth and then add the coconut powder or grated chocolate.
– Mix wet ingredients with dry ingredients using a spatula until combined.
– Gently add the walnuts and raisins. With the palm of your hand, flatten the cookies until they are ½-inch thick. Arrange them relatively close to each other on the mat and bake for 12-15 minutes.
– Remove from oven and let cool.
5. RAMDANA GUR AND PEANUT CHIKKI
Ingredients
• 250 g ramdana / popped amaranth
• 750 g of brown sugar
• 200 g of roasted peanuts
• 3 1/2 cups of water
Instructions
– Heat a pan over high heat and add the Ramdana. It will start appearing almost immediately. When it jumps, remove from the pan and reserve.
– Dry the roasted peanuts separately until crispy. Place the brown sugar and water in a saucepan and dissolve the brown sugar over low heat. When it dissolves, increase the heat and bring to a boil and cook over high heat until it reaches a consistency of 2-3 threads. Mix ramdana and peanuts into the mixture. Immediately transfer to oiled surface, pat level and allow to set.
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