Need a protein-rich breakfast option? Nutritionist shares high-protein, gut-healthy rajgira porridge recipe

To make a nutritious rajgira porridge, you need very few ingredients. The recipe is easy and ideal for an energising breakfast, focusing on gut health.

Breakfast is the most important meal of the day. When you eat a protein- and fibre-rich meal as your first in the day, you feel more energised and full for a longer time; however, a carb-rich meal makes you more lethargic, and you become hungry much sooner.

High-protein rajgira porridge

The internet is full of protein-rich meal options. Some of them are lengthy recipes with ingredients that you won't find easily at home. Therefore, we thought of bringing you a recipe that uses ingredients you will easily find in an Indian household: nutritionist Kiran Kukreja's high-protein rajgira porridge recipe.

On July 23, the nutritionist shared that the recipe for rajgira (Amaranth) porridge is made with fewer than 10 ingredients. She mentioned that this is a high-protein porridge, and an Indian superfood packed with nutrients like high-quality protein, calcium, and iron.

She added, “Honestly, incorporating this has significantly improved my gut health; there’s no bloating, no digestive issues, and no constipation. Our grandparents led very active lifestyles, so they could easily digest parathas; however, our generation tends to be more sedentary, making heavy, gluten-rich breakfasts harder to digest, which is why gut health issues have become so common these days. Plus, it keeps you feeling full for a long time.”

Here's how to make this porridge at home:

Ingredients

1 cup rajgira

3 cups of water

Coconut milk

1 date

1 tsp elaichi powder

1 tbsp plant-based protein

Method

Step 1: In a pan, add one cup of rajgira and three cups of water, and boil for 15 to 20 minutes, until the water is reduced and the mixture turns soft.

Step 2: Now, in a blender, add half a cup of coconut milk, one date, elaichi (cardamom) powder, and plant-based protein (any protein powder). Blend everything till you get a smooth paste.

Step 3: Mix this paste into the cooked rajgira, and let it cook for a few more minutes until you get a creamy porridge.

Step 4: Top the porridge with granola, bananas, berries or any healthy topping of your choice, and it’s ready to serve.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Kiran Kukreja is a certified nutritionist, dietitian, and health coach for weight loss, diet planning and a better overall well-being. She specialises in managing diseases like diabetes, thyroid, PCOS, gut issues, and high blood pressure.