Amaranth-leaf & moong khichdi — a green first khichdi for immunity and healthy blood (6–12 months)
A tender, iron-rich leafy green melted into a baby's first khichdi — gentle support for immunity and blood.
Why am I making this?
Amaranth leaves (chaulai) are one of India's most nutritious and gentle greens — rich in iron, vitamin A, vitamin C and calcium — and they are softer and milder than spinach, making them a lovely first green for a baby. Cooked into a smooth moong khichdi, they melt in unnoticed, giving an early, gentle boost to the nutrients a baby's immunity and healthy blood depend on.
Ancient text
Wholesome leafy greens, well cooked, nourish and sustain the body.
The classical scriptures count wholesome, well-cooked leafy greens among nourishing everyday foods — the tradition behind cooking tender greens soft for the young.
Sushruta Samhita — the sections on leafy vegetables (shaka varga). Reviewed by the Aayu Ahaar editorial team.
Modern research
Amaranth leaves are rich in iron, vitamin A, vitamin C and calcium — nutrients central to immune function and healthy blood; the vitamin C they contain also helps the body absorb their iron, and moong dal adds easily digested protein.
Indian Food Composition Tables, National Institute of Nutrition (ICMR), 2017 — amaranth leaf iron, vitamin A and C, and calcium. World Health Organization — micronutrients and immune function in children; complementary feeding from 6 months.
How to make it
What you'll need
- 2 tbsp rice and 1 tbsp moong dal
- 2 tbsp amaranth leaves (chaulai / thotakura), very finely chopped
- 1 tsp ghee, a pinch of cumin and turmeric
- 1 cup water
- Rinse the rice and dal. Pressure-cook with turmeric and water for 3–4 whistles until soft.
- Add the finely chopped amaranth leaves and simmer 3–4 minutes — tender greens cook fast.
- Temper the ghee with cumin and stir in. Mash smooth.
- Cool to lukewarm and serve, loosening with a little water if needed.
How to feed it
| Texture | Smooth and soft; leaves chopped very fine |
| Quantity | 3–5 tablespoons as a meal |
| Frequency | 1–2 times a week within a varied diet |
| First time | Offer a small amount and watch for any reaction |
What's inside
Grow this recipe with your child
| 6–8 months | Blended smooth, leaves very finely chopped, small amount |
| 8–12 months | Lightly mashed; a little more greens |
| 1 year+ | Amaranth leaves in dal, khichdi and parathas |
What every mother asks
Are greens okay this young?
Where do I find amaranth leaves?
Will it really help immunity?
My baby refuses greens.
A few honest notes
- Introduce greens from around 7–8 months, well cooked and finely chopped, a small amount first.
- Cook fresh and serve freshly made; don't store leafy dishes overnight to reheat for a baby.
- Introduce as a single new food first, with a 3-day gap.
- No added salt before age one; serve lukewarm.
Storage & make-ahead
Best made fresh and served lukewarm — amaranth leaves are best not stored and reheated. Use fresh leaves within a day of buying; make the khichdi fresh for a young baby.
A gentle, honest note — this is one nourishing food among many, not a complete meal on its own. Aayu Ahaar walks beside the doctor's care, never in its place.