15 Minute Protein Power Lunch Box Ideas – Amaranth for Vegans!

Wondering how to make this protein powerhouse called Amaranth a part of your daily meals? Don’t sweat it, we found 10 easy peasy recipes you can make with Rajgira in just 10 minutes! Amaranth will get you from Fat to Fit without burning a hole in your pocket this summer. It is a vegan protein powerhouse, which is cheaper than quinoa and loaded with vitamins and minerals. Read our article about the Benefits of Amaranth and 5 ways to cook with it everyday!

For now, here are some recipes that you might like.

#1 Amaranth Parathas

By Swaroopa on Nourishing Indian Food


Rajgira flour or freshly ground grain – 2 cups

salt according to taste.

Ginger, grated – 1 inch piece

Sesame seeds (til) – 1 tsp

Green chillies, – 2 ,finely chopped

Potatoes – 2 , boiled and mashed

Yogurt – 2 tbsp

Ghee – 1 tbsp + for applying on parathas

Fresh coriander leaves -2 tbsp ,chopped


Place ragjara flour in a bowl, I was not sure about the freshness of store bought flour, so made my own flour in a blender. The grain looks like a poppy seed. flour smelled like amaranth leaves. Mix in salt, ginger, sesame seeds and green chillies. Add mashed potatoes, yogurt, one tablespoon of ghee and coriander leaves. Knead into a semi-soft dough using water. Cover and keep the dough aside for an hour. Divide into small portions. Roll into balls. Dust with flour and pat into a round diskette on a dusted surface. Heat a tawa. Shallow fry the parathas on both sides applying ghee as required. Serve hot with yogurt. Amaranth or rajgara parathas with yogurt was our lunch today.It was a tastey and wholesome lunch :).You can also substitue yams for potatoes in this recipe.

#2 Amaranth Upma

By FlynCook


1 cup amaranth grains (optionally toasted)

1 small onion chopped

1 carrot chopped

1 large tomato chopped

Any other vegetables of choice such as peas, beans, potatoes

1-2 green chilli chopped

1 small piece of ginger chopped

a few curry leaves

1 tsp dry split yellow peas(channa dal)

1 tsp white gram or moong dal

1 tsp mustard seeds

1/4 cup cashews or as desired

1-2 tbsp oil

1-2 tsp ghee or butter


Add oil to the pan. Add cashews, channa dal, moon gal and mustard seeds and fry till lightly  brown. Add curry leaves, green chilli, ginger and onion and fry till the onion turns translucent. Add the rest of the vegetables and lightly fry. Add salt and 2.5 cups water and bring to a boil.

Set flame to medium low and continue cooking until the vegetables soften. Add the amaranth seeds and continue cooking until all the water evaporates and the grains are cooked, adding water if necessary. Add the ghee and mix well.

Serve hot. Makes 4 helpings.


#3 Mung Bean & Amaranth Salad 

By Flexitarian on Yummly


200 grams mung beans 

100 grams amaranth 

carrots (medium)

beets (medium)

3 tablespoons rice vinegar

1 tablespoon soy sauce

1 1/2 tablespoons sesame oil

1 tablespoon ginger (fresh grated)

1 tablespoon vegetable oil

1 teaspoon honey

lime juice

garlic cloves (crushed)

3 tablespoons coriander leaves (finely chopped)

2 tablespoons mint leaves (finely chopped)

2 handfuls peanuts (chopped)


  1. Heat some water in 2 separate saucepans.
  2. When boiling add mung beans to one and amaranth to the other. Cook according to packet instructions. Mung beans should be cooked in 15-20mins (make sure they still have a bite). Amaranth should be cooked in 15 mins.
  3. Drain separately. Add 1 Tbsp of rice vinegar to mung beans. Leave to cool for 15 mins or so.
  4. Make dressing by mixing together 2 Tbsp rice vinegar, soy sauce, sesame oil, vegetable oil, crushed garlic, grated ginger, agave syrup, lime juice.
  5. When mung beans and amaranth have cooled down to room temperature, mix together in a salad bowl. Add grated carrots, beetroot, chopped herbs and dressing. Toss well.
  6. Serve with chopped peanuts sprinkled on top.


#4 Amaranth n Green Tea Porridge

By BBC GoodFood


For the compote

8 dried apricots

25g cherries

2 tsp grated fresh ginger                

2 green tea bags

1 red skinned apple

4 tbsp fresh pomegranate seeds

For the porridge

85g amaranth

2 tbsp chia seeds

300gplain yogurt


  1. The night before having this for breakfast, put the dried apricots and cherries in a pan with the ginger shreds, pour in 350ml water then cover the pan and bring to the boil. Simmer for 10 mins then turn off the heat, add the tea bags and allow to infuse for 2 mins. Remove the bags and squeeze the excess liquid from them back into the pan. Rinse the amaranth in a sieve under a cold running tap to remove the saponins (natural compounds that leave a slightly bitter taste). Tip the amaranth into a small pan, pour in 325ml water, cover and set aside.
  2. The next morning, bring the pan with the amaranth to the boil, turn down the heat then cover the pan and cook for 10-15 mins until the grains are tender and the liquid has been absorbed. Stir in the chia seeds.
  3. Stir half the yogurt into the mix to make a porridge consistency and spoon into shallow bowls. Top with the remaining yogurt. Core and slice the apple into the compote and spoon on to the porridge and scatter with the pomegranate seeds.


#5 Amaranth Dosas & Waffle Batter

By AskAmma


1 cup brown rice
1 cup urad, whole or split, with black peel intact
1 cup amaranth
1 tsp salt

Instructions: Soak rice, urad dal and amaranth for 8 hours or overnight.  Blend into a smooth batter, add salt, cover and leave in a warm place to rise for 8 hours or overnight.  Batter should double in bulk and form bubbles.   Use the batter to make pancakes or waffles.


#6 Amaranth Polenta with Mushrooms

By Whole Grains Council


½ cup loosely packed dried mushrooms

1 tablespoon olive oil

¼ cup finely chopped shallots

1 cup amaranth

¼ teaspoon. salt

Freshly ground pepper to taste

1 tsp. chopped fresh thyme (substitute ajwain), plus more for garnish


  1. Bring water to a boil in a kettle, and pour 1 ¾ cups boiling water into a large heatproof glass measuring cup. Stir in the dried mushrooms. Cover and set aside until the mushrooms are soft, about 10 minutes. Chop any large pieces.
  2. Meanwhile, heat the olive oil in a heavy 2-quart saucepan. Add the shallots and cook for 1 minute. Stir in the amaranth. Add the soaked mushrooms and the soaking liquid, taking care to leave any grit on the bottom of the cup. Bring to a boil. Reduce the head, cover, and simmer for 15 minutes. Stir in the salt, pepper, and thyme.
  3. Continue simmering, covered, until the mixture is porridgy and the amaranth is tender, 10 to 15 minutes more. (Tender amaranth should still be crunchy, but shouldn’t taste hard or gritty.) Stir in a bit more boiling water if the mixture becomes too thick before the amaranth is done.
  4. Serve in small bowls with a sprinkle of thyme or ajawain on top.


#7 Amaranth Risotto with Mushrooms

By Fast Delicious Recipes Blogspot

1 cup dried oyster mushrooms
2 cups boiling water plus 2 1/2 cups cold water
6 tablespoons unsalted butter
2 tablespoons olive oil
1 large onion, finely chopped (about 1 1/2 cups)
2 cups amaranth
1 1/2 teaspoons salt, or to taste
3 garlic cloves, finely chopped
2 cups sliced mushrooms
1 tablespoon soy sauce
3 tablespoons sherry (Substitute Port Wine)
Freshly ground black pepper to taste
1 teaspoon chopped fresh thyme, or to taste


Put the dried oyster mushrooms in a heatproof bowl and pour the 2 cups of boiling water over them. Let the oyster mushrooms soak until tender, 10 to 15 minutes, then lift them from the liquid and squeeze any excess liquid into the bowl. Finely chop the oyster mushrooms. Reserve the oyster mushrooms and the liquid separately.

In a heavy bottom pot over moderately low heat, warm 1 tablespoon butter and 1 tablespoon oil. Add the onion and cook, covered and stirring occasionally, until tender and lightly golden, 10 to 15 minutes.

Add the amaranth and stir to coat it with the butter and oil. Slowly add the reserved porcini mushroom soaking liquid, leaving any grit at the bottom of the bowl. Add the 2 1/2 cups cold water, cover the pot, and bring the mixture to a boil, whisking occasionally. Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid, then reduce the heat to low and continue to simmer, covered, until the liquid is absorbed, 20 to 25 minutes. Stir in 1 teaspoon salt, or to taste. Remove the pot from the heat and let the amaranth stand, covered, 5 to 10 minutes.

While the amaranth is simmering, in a 12-inch heavy skillet over moderate heat, melt 1 tablespoon of the remaining butter with the remaining 1 tablespoon oil. Add the garlic and cook, stirring, for 30 seconds. Add the reserved porcini mushrooms, along with the fresh sliced mushrooms, the remaining 1/2 teaspoon salt, and the soy sauce and sauté until the mushrooms are softened and juicy, 8 to 10 minutes. Add the sherry (or port wine) and continue to sauté until the mushrooms are tender, about 2 minutes. Season with salt and freshly ground black pepper.

Remove the pan from the heat then stir in the thyme. Cut the remaining 4 tablespoons butter into small pieces, add it to the pan, and stir until melted. Spoon the amaranth onto plates or into soup bowls and top with the mushroom mixture.


#8 Amaranth Crusted Chicken with Roasted Peppers

By OxygenMag


2 boneless, skinless chicken breasts

1 cup bell peppers (red, green, yellow)


Juice of 1 lemon

4 tsp. olive oil

1 Tbsp mustard paste

2 tsp. fresh garlic, minced


6 Tbsp. amaranth seeds

Olive oil spray

Pinch sea salt and pepper


  1. Cut chicken into thirds to make 6 pieces. Flatten to ½-inch thickness, then place the pieces into a large Ziploc bag.
  2. Rinse bell peppers, let drain and set aside.
  3. Whisk marinade ingredients and add to bag with chicken. Shake to coat and let soak for 10 minutes.
  4. Prepare crust: heat a skillet over high heat until it becomes very hot. Add 2 tablespoons of amaranth seeds into the skillet and cover with a lid. Shake the skillet until all the seeds have popped, about 20 seconds. Remove seeds from the skillet and repeat 2 more times. Set aside in a bowl.
  5. Roast peppers: preheat oven to 400°F. Spray a cooking sheet with oil and place peppers on top. Spray with oil and season. Bake in the oven for 15 to 20 minutes, turning to brown evenly.
  6. Cook chicken: sear on a skillet set on medium-high heat for 2 minutes on each side, until lightly golden. Cover with a lid, lower heat, and cook for 2 more minutes. Remove from pan and place into a bowl with popped amaranth; coat evenly on both sides. Serve with roasted peppers.


#9 Mango Turmeric Amaranth Parfait

By Nirvana Cakery


Amaranth layer:

2tbsp raw amaranth (3/4 cup once popped)

Coconut layer:

125g coconut yoghurt (1/2 cup)

60ml coconut cream (1/4 cup)

Mango turmeric layer:

1 large mango

1″ fresh turmeric

½” fresh ginger

¼tsp cinnamon


coconut flakes


Heat up deep medium size pot and lower the temperature to medium. Add 1tbsp of amaranth and stir or toss continuously until most of the grains have popped. It’ll look white once ready and only takes few seconds, don’t let it start to brown. Scoop into a bowl and repeat with the next 1tbsp of amaranth. You will need only 2tbsp for the recipe, but I recommend to make more and save some for later. It’s messy and expect some of the amaranth to come out of the pan. You could use lid if you like, but I find it’s difficult to keep an eye on it once covered. Experiment with what works best for you.

To make the coconut layer simply whip coconut yoghurt with coconut cream and set aside.

To make the mango layer, peel and slice mango, turmeric and ginger. Add everything into blender with the cinnamon and blend until smooth. Taste if it’s sweet enough for you, if not you can add 1tsp of your favourite sweetener.

To assemble prepare 2 small serving glasses. Spoon 2tbsp of amaranth into the glass, top with 2tbsp of coconut yoghurt and 2tbsp of mango puree. Repeat with another layer. Top with coconut flakes or any other toppings of your choice.

#10 Protein Power Lentils & Amaranth Patties

By Gourmandelle


1 cup red lentils

½ cup amaranth

½ cup chopped fresh parsley

1 onion, diced

2 Tbsps ground flax seeds + 3 Tbsps water (or one large egg)

½ cup breadcrumbs (GF)

some sliced black olives (optional, but recommended)

salt and ground pepper, to taste

some oil


  1. Mix the ground flax and water in a small bowl and set aside for 5 minutes to thicken.
  2. Add red lentils and amaranth in a pot. Cover with water and boil for 15 minutes. Strain them.
  3. Put them in a large bowl and blend in all the other ingredients, except oil. If the composition is too moist, add more breadcrumbs. The patties should be easy to form.
  4. Heat some oil in a non-stick frying pan.
  5. Make the patties – 1 Tbsps per patty.
  6. Fry them 2 minutes on each side.
  7. Put the amaranth patties on a plate covered with a paper towel, in order to absorb all excess oil.

Much has been said about the miracle grain quinoa, but we don’t need to look so far for the ideal super grain when our humble Amaranth is double the power at one fourth the price! Let’s face it healthy foods are becoming increasingly expensive so before we delve into the awesomeness of eating Amaranth let me tell you, this is something that you and I can buy without worrying about next months rent. Read More here..


GET SEXY WITH SUPERGRAIN AMARANTH – Check out the Amazing Benefits here 


Kriti Saxena
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Kriti Saxena

Author at FoodmantraTV
Food journalist, researcher & marketer. Food, to me, is therapy. Let's use superfood and nutritious ingredients to make healthy food fun for our family. If eating well makes you happy, welcome to the family.
Kriti Saxena
Follow me
About Kriti Saxena 43 Articles
Food journalist, researcher & marketer. Food, to me, is therapy. Let's use superfood and nutritious ingredients to make healthy food fun for our family. If eating well makes you happy, welcome to the family.

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