Amaranth Flour (Rajgira): Gluten-Free Superfood Benefits & Uses
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Time to read 6 min
Key Takeaways
- Amaranth flour (rajgira) is a nutrient-dense, gluten-free flour gaining popularity as a healthy alternative to wheat.
- It is rich in protein, fiber, minerals, and antioxidants, making it a powerful superfood.
- Amaranth supports muscle health, digestion, heart wellness, blood sugar balance, and stronger bones.
- It works well in rotis, crackers, parathas, cookies, tortillas, and is also commonly used during fasting.
- Moderation is important, as its high fiber can cause temporary bloating if consumed in excess.
- Available in multiple forms, whole grain, puffed, and flour, and easy to store when kept airtight or refrigerated.
- When used with Rotimatic NEXT, making healthy, gluten-free rotis becomes effortless and convenient.
In today’s health-focused world, people are paying closer attention to the ingredients that go into their everyday meals. As families explore healthy flour options, an age-old grain- amaranth, also known as rajgira, is finding its way back into today’s kitchens. This nutrient-rich grain has been used for centuries, and its benefits are now being recognized even more.
With busy schedules, dietary consciousness, and a growing need for convenient, nutritious choices, amaranth flour is becoming a trusted alternative to regular wheat flour. When used with modern kitchen innovations like Rotimatic NEXT, preparing healthier meals becomes faster and simpler, without compromising taste or tradition.
What Is Amaranth (Rajgira) Flour?
Amaranth flour is made by grinding the seeds of the amaranth grain, which is a naturally gluten-free grain. In India, it’s widely known as rajgira flour, often used during fasting seasons and in nutrient-rich recipes. The flour has a mild, earthy flavor, making it suitable for rotis, flatbreads, crackers, cookies, and even baking mixes.
Because it contains all nine essential amino acids, something uncommon in plant-based foods, it stands out as one of the most complete and nutritious alternative flours available today.
Amaranth Flour Nutritional Facts
Amaranth is being valued for being rich in protein, minerals, and dietary fiber. Here’s a detailed look at its approximate nutritional profile (per 100g):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 370–395 kcal |
| Protein | 13–14 g |
| Carbohydrates | 65 g |
| Dietary Fiber | 10 g |
| Fat | 6–7 g |
| Calcium | 150–160 mg |
| Iron | 7–8 mg |
| Magnesium | 230–240 mg |
| Phosphorus | 550–560 mg |
Is Amaranth Flour Gluten Free?
Yes, it is naturally gluten-free. This makes it a great option for people with gluten sensitivities, celiac disease, or those simply opting for wheat alternatives. However, when buying packaged rajgira flour, it’s always best to check labels for cross-contamination in processing facilities.
Health Benefits of Amaranth Flour
Amaranth flour isn’t just another gluten-free option, it’s a nutrient-rich ingredient that brings real value to your everyday meals. Here’s a closer look at why it’s considered a powerhouse grain:
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High Protein Content
Amaranth is one of the rare plant foods that offers complete protein, meaning it contains all essential amino acids. This makes it great for muscle repair, strength, and overall tissue health, especially helpful for active individuals or those on vegetarian diets.
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Dietary Fiber
Rich in natural fibre, amaranth flour helps keep digestion smooth, supports gut health, and keeps you fuller for longer, making it a great choice for everyday meals and great for weight loss.
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Heart Health
Amaranth contains fibre, magnesium, and plant compounds that may help reduce LDL (“bad”) cholesterol levels. Together, these nutrients support a healthier heart and contribute to long-term cardiovascular wellness
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Bone Density
With calcium, magnesium, and phosphorus in impressive amounts, this flour helps strengthen bones and maintain overall skeletal health.
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Blood Sugar Levels
Amarnath flour has complex carbs that digest slowly, providing steady energy instead of sudden sugar spikes, ideal for balanced meals and controlled blood sugar levels.
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Rich in Iron for Better Immunity
Amaranth is packed with antioxidants that help protect the body from oxidative stress. The high iron content in amaranth also helps improve oxygen flow in the body, boosting immunity and reducing fatigue.
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Natural Anti-Inflammatory Properties
Some studies highlight its ability to reduce inflammation, which plays a key role in overall wellness.
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Naturally Gluten-Free
Since it contains no gluten, amaranth is safe for people with celiac disease or gluten sensitivity.
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A Powerhouse of Nutrients
From vitamins to essential minerals, amaranth brings a well-rounded nutrient profile that nourishes the body in multiple ways.
What are the Best Amaranth Flour Recipes?
Amaranth flour works beautifully in both traditional Indian recipes and global dishes. Here are simple ways to include it in your meals:
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Amaranth Roti (Rajgira Roti)
Mix the flour with warm water and a little salt to make a soft dough. Roll into rotis and cook on a hot tawa. This makes a light and gluten-free flatbread suitable for fasting and everyday meals.
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Amaranth Crackers
Combine amaranth flour with herbs, spices, and olive oil. Roll thin, cut into squares, and bake until crisp. These crackers make a nutritious snack, and you can serve them with dips.
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Rajgira Paneer Paratha
Make a dough using Rajagra flour and water. Stuff with spiced paneer and cook like a regular paratha. This high-protein variation is ideal for lunch or dinner.
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Amaranth Tortillas
Mix the flour, water, and oil to form a smooth dough. With a rolling pin, roll the dough into thin round roti shapes and cook lightly on both sides. Perfect for tacos and wraps.
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Amaranth Spice Cookies
Mix the flour with butter/ghee, sweetener, cinnamon, and nutmeg. Shape and bake for gluten-free cookies with a soft, warm flavor.
How to Use Amarnath Flour During Fasting
Amarath flour is commonly used during Indian fasting seasons like Navratri because it is not considered a whole grain like wheat or rice. It can be used to prepare rotis, puris, halwa, chikki, laddoos, and even pancakes. Its grounding, satisfying quality makes it a trusted ingredient during fasts when you want to feel fuller and not crave food.
Things to Keep in Mind While Consuming Amarnath Flour
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Moderation Is Key
Even though Amarnath flour is packed with nutrients, it’s still important to enjoy it in moderate amounts. Like any high-protein or high-fiber ingredient, too much at once can feel heavy on the stomach. Balanced portions help you get all the benefits without discomfort.
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Gastrointestinal Sensitivity
Amarnath flour contains a good amount of fiber, which is great for digestion, but if you’re not used to eating high-fiber foods, it may lead to temporary bloating or gas. Start with smaller portions and gradually increase your intake to let your body adjust.
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Blood Sugar Management
While amaranth has complex carbohydrates that digest slowly, people with diabetes should still be mindful of portion sizes. Pairing rajgira with protein or healthy fats can help maintain steadier blood sugar levels.
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Allergies
Allergic reactions to amaranth are uncommon, but they can occur. If you’re trying it for the first time, begin with a small amount. Always check for cross-contamination if you’re buying packaged rajgira flour.
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Adverse Effects
Avoid eating raw amaranth or rajgira flour. Raw grains contain compounds that can interfere with digestion, so always cook it properly, whether you're making rotis, parathas, crackers, or snacks.
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Varieties
Amarnath comes in several forms: whole grain, puffed (like rajgira chikki), and flour. Each can be used differently in cooking, so choose the form that best suits the recipe you’re preparing.
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Storage & Safety
Keep rajgira flour in an airtight container to protect it from moisture and insects. For longer freshness, store it in the refrigerator or freezer. This helps prevent the natural oils in the grain from turning rancid, especially in warm climates.
Amaranth flour (rajgira) is a versatile, gluten-free superfood that brings wholesome nutrition to everyday meals. Whether you’re health-conscious, exploring alternative flours, or simply looking to add variety to your diet, rajgira is a smart, flavorful choice. Using it with smart kitchen appliances like Rotimatic NEXT makes healthy eating even simpler, giving you fresh, nutritious rotis in no time.
Frequently Asked Questions
What Is Amaranth (Rajgira) Flour?
Amaranth flour is made by grinding the seeds of the naturally gluten-free amaranth grain. In India, it’s known as rajgira flour and is used during fasting seasons and in nutrient-rich recipes. It has a mild, earthy flavour and works well for rotis, flatbreads, crackers, cookies, and baking mixes.
What is amaranth flour made from?
It is produced by grinding the tiny seeds of the amaranth plant. These seeds are rich in protein, minerals, and fiber, making the flour a nutrient-dense option for everyday cooking.
Is amaranth flour gluten-free?
Yes. it is naturally free from gluten, making it suitable for those with celiac disease or anyone following a gluten-free diet. Always check packaging for cross-contamination.
What are the health benefits of amaranth flour?
It offers high-quality protein, dietary fiber, essential minerals, antioxidants, and anti-inflammatory properties. These support muscle health, digestion, immunity, heart health, and weight management.
Can amaranth flour be used for baking?
Absolutely. It works well in rotis, breads, tortillas, cookies, crackers, and various baked items. It’s often combined with other flours for a balanced texture.
How should amaranth flour be stored?
Please keep it in an airtight container in a cool, dry place. For a longer shelf life, refrigerate or freeze the flour to maintain freshness and prevent it from turning rancid.
Is Amaranth Flour Gluten Free?
Yes, it is naturally gluten-free. This makes it a great option for people with gluten sensitivities, celiac disease, or those simply opting for wheat alternatives.