Amaranth Pulao: A Nutritious Delight

Posted by

June 4, 2025

On April 16, 2025

Amaranth, a tiny grain packed with powerful nutrients, has been gaining popularity for its health benefits. When combined with the aromatic flavors of pulao, it creates a dish that is both delicious and nutritious. In this blog post, we will explore the various benefits of amaranth pulao and why you should consider adding it to your diet.

What is Amaranth Pulao?

Amaranth pulao is a flavorful rice dish made with amaranth grains, aromatic spices, and vegetables. It is a healthier alternative to traditional rice pulao, as amaranth is gluten-free, high in protein, and rich in essential vitamins and minerals.

Nutritional Benefits of Amaranth Pulao

High in Protein: Amaranth is a complete protein source, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and¹ vegans.
Rich in Fiber: The fiber content in amaranth aids in digestion, promotes satiety, and helps regulate blood sugar levels.
Packed with Vitamins and Minerals: Amaranth is a good source of vitamins like vitamin E, magnesium, iron, and calcium. These nutrients are essential for overall health and well-being.
Gluten-Free: Amaranth is naturally gluten-free, making it a suitable option for people with celiac disease or gluten sensitivity.
Low in Calories: Amaranth pulao is a low-calorie dish, making it a great choice for weight management.

Health Benefits of Amaranth Pulao

Improves Digestive Health: The fiber content in amaranth promotes healthy digestion and prevents constipation.
Boosts Immunity: The antioxidants present in amaranth help strengthen the immune system and protect against various diseases.
Regulates Blood Sugar Levels: The fiber in amaranth slows down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels.
Promotes Heart Health: The magnesium in amaranth helps relax blood vessels and lower blood pressure, reducing the risk of heart disease.
Supports Bone Health: The calcium and magnesium in amaranth are essential for maintaining strong and healthy bones.

Here’s a simple recipe to make a delicious and nutritious amaranth pulao:

Ingredients:

1 cup amaranth grains
1 cup basmati rice
1 onion, chopped
1 tomato, chopped
1 green chili, chopped
1 teaspoon cumin seeds
1 teaspoon coriander powder
1/2 teaspoon turmeric powder
1/4 teaspoon red chili powder
Salt to taste
2 cups vegetable broth
2 tablespoons ghee or oil

Instructions:

Rinse the amaranth and rice thoroughly.
Heat ghee or oil in a pressure cooker. Add cumin seeds and let them splutter.
Add the chopped onion, tomato, and green chili. Sauté until the onion turns golden brown.
Add the spices (coriander powder, turmeric powder, red chili powder, and salt) and mix well.
Add the rinsed amaranth and rice, and mix until well coated with the spices.
Pour the vegetable broth into the pressure cooker.
Close the lid and cook on high pressure for 2 whistles.
Let the pressure release naturally.
Fluff up the pulao with a fork and serve hot with raita or yogurt.

Amaranth pulao is a versatile dish that can be customized to suit your taste preferences. You can add different vegetables, herbs, and spices to create a variety of flavors. By incorporating this nutritious and delicious dish into your diet, you can reap the numerous health benefits of amaranth.