Rajgira & vegetable soft pulao — an amaranth bowl for strong bones (2–5 years)
A soft rajgira pulao — amaranth grain brings calcium, iron and protein together in one fragrant bowl for bones.
Why am I making this?
Rajgira (amaranth) is unusual among grains for carrying real calcium alongside iron and a near-complete protein — a quiet powerhouse for bones that are still mineralising. Cooked into a soft, fragrant pulao with ghee, it suits a small digestion (satmya) and a child's taste. A little curd or lemon at the end rounds it and helps the iron along. Rajgira's leaf has long been loved in Indian kitchens; the grain we place within that same principle of suitable, nourishing food.
Ancient text
Wholesome grains and well-cooked greens are valued as nourishing and strength-giving.
The amaranth leaf (a Shaaka, leafy green) is valued in the classical tradition; the rajgira grain, a later kitchen favourite, is placed here within the same principle of satmya — food that suits and nourishes — rather than tied to a specific verse. Any cited verse will be confirmed by our review panel before publication.
Charaka Samhita, Sutrasthana — the section on leafy vegetables (Shaaka varga), for amaranth greens; the rajgira grain placed within the satmya (suitability) principle, not a cited verse. Reviewed by the Aayu Ahaar editorial team.
Modern research
Amaranth grain is notably high in calcium, iron, magnesium and a well-balanced protein, supporting both bone mineralisation and healthy blood in growing children.
Indian Food Composition Tables, National Institute of Nutrition (ICMR-NIN), 2017 — amaranth grain calcium, iron and protein. ICMR-NIN Dietary Guidelines for Indians, 2024 — millets and pseudo-grains for children.
How to make it
What you'll need
- 4 tbsp rajgira (amaranth) grain, rinsed
- 2 tbsp finely chopped soft vegetables (carrot, beans, peas)
- 1 tsp ghee, a pinch of cumin and a bay leaf
- A little curd or a squeeze of lemon to finish
- Sauté cumin and bay in ghee, add the vegetables for a minute.
- Add rinsed rajgira and about three times its water; simmer covered until soft and fluffy.
- Fluff gently and cool to a warm, soft pulao.
- Serve with a little curd or a squeeze of lemon.
How to feed it
| Texture | Soft, fluffy pulao |
| Quantity | 4–6 tablespoons as a full lunch |
| Frequency | 2–3 times a week |
| Best time | Lunch |
What's inside
Grow this recipe with your child
| 2–3 years | Soft and well-cooked, finely chopped vegetables |
| 3–5 years | Slightly more texture, more vegetables |
| 5–7 years | Rajgira pulao with a side of curd |
| 7 years+ | A family grain bowl |
What every mother asks
Is rajgira hard to digest?
Where do I buy it?
Isn't this a fasting food?
Can I mix it with rice?
A few honest notes
- Cook until fully soft to avoid a gritty texture.
- Introduce as a single grain first if new.
- Serve freshly made and warm.
- Keep salt and spice gentle for young children.
Storage & make-ahead
Best fresh; keeps a few hours covered in the fridge and reheats with a splash of water. Add curd or lemon at serving.
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.