Rajgira Upma Recipe | Healthy Fasting Breakfast Option
Tarla Dalal
• Updated : Jan 24, 2026
If you’re looking for a wholesome, comforting dish to enjoy during fasting, this rajgira upma recipe is going to be your new favorite. Made with nutrient-dense amaranth, this amaranth upma is not only good for vrat but also incredibly satisfying and easy to digest. Rajgira is known to be iron rich, packed with calcium and protein, making it a smart choice when you want to stay energized during fasting days. This rajgira vegetable upma combines taste and nutrition beautifully, with mild spices and vegetables that keep it light yet filling. Whether you’re fasting for Navratri or simply want a gluten-free meal, this protein-rich rajgira upma recipe fits perfectly into a healthy lifestyle without compromising on flavor.
Table of Content
healthy amaranth upma is a delicious and healthy breakfast or snack made with rajgira (amaranth) seeds.
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.
rajgira upma can be a smart choice for people managing diabetes, heart health, blood pressure, and weight loss, especially when prepared mindfully. Rajgira (amaranth) has a low to moderate glycemic index, is rich in dietary fiber, and provides plant-based protein, which helps prevent sudden blood sugar spikes. Being naturally gluten-free and iron rich, it supports overall metabolism and sustained energy. For heart health, rajgira contains magnesium and calcium, nutrients known to support healthy blood vessels and balanced blood pressure.
For those focusing on weight loss, rajgira upma is filling yet light, helping control hunger and reduce overeating. Since salt is restricted in this recipe, it becomes especially suitable for individuals with high blood pressure or those following a low-sodium diet. Using minimal oil and adding vegetables further boosts fiber and nutrition, making this dish a wholesome, balanced meal that supports long-term wellness.
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.
Tags
Soaking Time
5 hours
Preparation Time
10 Mins
Cooking Time
30 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
40 Mins
Makes
5 servings
Ingredients
For Rajgira Upma
- 1 cup amaranth (rajgira) seeds
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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, restricted salt for health
- 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
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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 |
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rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma | then do try other upma recipes also:
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See the below image of list of ingredients for making rajgira upma.
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See the below image of list of ingredients for making rajgira upma.
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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.
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Wash it thoroughly.
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Add enough water and soak it for 5 hours.
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Drain it well.
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Transfer it into a pressure cooker.
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Add 2 cups water.
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Add salt to taste.
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Allow the steam to escape then open the lid, mix it well and keep aside.
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Heat 2 tsp oil in a broad nonstick pan.
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Add ½ tsp mustard seeds ( rai / sarson). Mustard seeds pop and release a unique nutty and pungent aroma.
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Add a pinch of hing.
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Add 1 tsp grated ginger (adrak).
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Add 10 to 12 curry leaves (kadi patta). The subtle citrusy aroma of curry leaves complements and uplifts the overall fragrance of the dish.
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Add 2 tsp finely chopped green chillies.
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Sauté for a few seconds.
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Add ½ cup finely chopped onions. The tiny diced onions add a pleasant mouthfeel and subtle visual texture to the Rajgira Upma.
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Sauté it for 2 to 3 minutes.
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Add 2 tbsp chopped carrot. Carrots add a gentle sweetness and crunch to the dish.
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Add 2 tbsp chopped capsicum. Capsicum adds a delightful burst of flavor, vibrancy, and texture to dish.
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Add ¼ cup boiled green peas. Peas add a gentle sweetness and a touch of fresh, vibrant aroma to the earthy tones of Rajgira.
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Sauté for 2 minutes.
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Now add the cooked amaranth.
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Add little salt.
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Add ¼ cup water.
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Mix well and cook it on a medium flame for 2 minutes.
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Switch off the flame and add lemon juice. Just a squeeze of lemon juice adds a vibrant, zesty acidity that brightens the dish.
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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.
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Add 2 tbsp finely chopped coriander (dhania).
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Mix well.
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Serve healthy amaranth upma hot.
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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.
-
You can add chopped vegetables of your choice coloured capsicum or French beans to the rajgira upma to make it more flavorful and nutritious.
-
If you don’t have rajgira seeds you can use rajgira flour to make this recipe.
-
Add 10 to 12 curry leaves (kadi patta). The subtle citrusy aroma of curry leaves complements and uplifts the overall fragrance of the dish.
-
Switch off the flame and add lemon juice. Just a squeeze of lemon juice adds a vibrant, zesty acidity that brightens the dish.
-
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.
-
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.
Rajgira Upma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Nutrient values (Abbrv)per plate
| Energy | 203 Calories |
| Protein | 8.5 g |
| Carbohydrates | 29.0 g |
| Fiber | 5.6 g |
| Fat | 6.2 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
Click here to view Calories for Rajgira Upma
The Nutrient info is complete
