Chaulai (amaranth-greens) dal with rice — a deep-green bowl for bones and blood (2–5 years)
Tender amaranth greens simmered into a soft dal over rice — a deep-green bowl rich in calcium and iron, from a leaf the old texts already knew.
Why am I making this?
Amaranth greens (chaulai, classically tanduliyaka) are rich in calcium and iron, simmered into a soft, protein-rich dal over rice with a little ghee — a deep-green bowl that builds bones and supports blood, from a leaf named in the classical texts themselves. Cooking the greens just until soft is the chef's step that keeps their colour and nutrients.
Ancient text
Amaranth greens are valued among the beneficial, wholesome greens.
The classical texts name amaranth greens (tanduliyaka) among beneficial greens (shaaka); a chaulai dal follows that. The exact verse is being confirmed by our review panel before publication.
Sushruta Samhita, Sutrasthana — amaranth greens (Tanduliyaka) among beneficial greens (Shaaka varga). Exact verse being confirmed by our review panel before publication. Reviewed by the Aayu Ahaar editorial team.
Modern research
Amaranth greens are rich in calcium and iron and dal adds protein; greens and pulses are recommended for children's bones and blood.
ICMR-NIN Dietary Guidelines for Indians, 2024 — greens and pulses for children. Indian Food Composition Tables (ICMR-NIN), 2017 — amaranth greens calcium and iron.
How to make it
What you'll need
- 1/3 cup toor or moong dal
- A big handful of amaranth greens (chaulai), chopped
- Garlic, turmeric, a little ghee, rice to serve
- Cook the dal soft with turmeric.
- Wash the amaranth greens well, add them and simmer just until soft.
- Finish with a mild garlic-ghee tempering.
- Serve over soft rice.
How to feed it
| Texture | Soft dal over rice |
| Quantity | 1 small bowl |
| Frequency | 2–3 times a week |
| Best time | Lunch |
What's inside
Grow this recipe with your child
| 2–3 years | Mashed soft, mild |
| 3–5 years | Soft |
| 5–7 years | As is |
| 7 years+ | Family dal |
What every mother asks
Greens refused?
Which greens?
Spicy?
Calcium and iron?
A few honest notes
- Wash greens very well.
- Cook greens soft.
- Mild spice only.
- Modest salt.
Storage & make-ahead
Keeps a day chilled; reheat gently.
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.