Know Your Food Plate: Amaranth Leaves (Chaulai)

Summarised by TGHC Editorial Team
Jun 3, 2025
3 min read

Updated: Dec 30, 2025

Introduction

Amaranth leaves, often referred to as "chaulai" in India, are not only a vibrant addition to various culinary dishes but also a powerhouse of essential nutrients. These leafy greens are widely utilized in Indian cuisine, particularly in stir-fries and curries, where they impart a unique flavor and texture. The versatility of amaranth leaves allows them to be cooked in numerous ways, whether sautéed with spices, added to soups, or blended into smoothies, making them a popular choice among health-conscious individuals. Their rich green color signifies a high concentration of beneficial compounds, making them an excellent choice for those looking to enhance their diet with nutrient-dense foods.

Key Nutritional Components and Benefits

High in iron and calcium – essential for bones and blood health. Iron is crucial for the production of hemoglobin, which carries oxygen in the blood, while calcium is vital for maintaining strong bones and teeth. Consuming amaranth leaves can significantly contribute to meeting daily nutritional requirements, especially for individuals at risk of deficiencies, such as vegetarians and pregnant women.
Vitamin K – supports wound healing and plays a critical role in blood clotting. This fat-soluble vitamin is essential for the synthesis of proteins that regulate bleeding and is also linked to improved bone health, reducing the risk of fractures. Including amaranth leaves in your diet can help ensure adequate vitamin K intake, promoting overall well-being.
Fiber – promotes gut health by aiding digestion and preventing constipation. A diet rich in fiber is associated with a lower risk of developing various gastrointestinal disorders and can help maintain a healthy weight. The fiber content in amaranth leaves not only supports digestive health but also contributes to a feeling of fullness, making it easier to manage caloric intake.

Health Benefits

Prevents bone loss, particularly in postmenopausal women and older adults. The combination of calcium and vitamin K found in amaranth leaves can help maintain bone density and reduce the risk of osteoporosis, a condition characterized by weak and brittle bones.
Boosts hemoglobin levels, which is especially beneficial for individuals suffering from anemia. The iron content in amaranth leaves aids in increasing red blood cell production, thereby improving oxygen transport throughout the body and enhancing energy levels.
Supports heart health by providing antioxidants and reducing inflammation. The presence of various phytonutrients in amaranth leaves contributes to cardiovascular health by lowering cholesterol levels and improving blood circulation, which can ultimately reduce the risk of heart disease.

Easy Recipes with Amaranth Leaves

Amaranth leaves, known as "chauli" or "rajgira" in India, are not only nutritious but also versatile in cooking. They can be used in a variety of dishes that highlight their unique flavor and health benefits. Here are five delicious Indian dishes that incorporate amaranth leaves:

Amaranth Leaves Curry (Chauli Ki Sabzi) - A simple and flavorful curry made with sautéed amaranth leaves, spices, and sometimes potatoes or tomatoes.
Amaranth Leaves Paratha - Whole wheat flatbreads stuffed with a spiced mixture of chopped amaranth leaves, perfect for breakfast or lunch.
Amaranth Leaves Dal - A nutritious lentil dish cooked with amaranth leaves, adding a vibrant color and taste to the traditional dal.
Amaranth Leaves Soup - A healthy soup made with amaranth leaves, vegetables, and spices, ideal for a light meal.
Amaranth Leaves Stir-fry - A quick stir-fry with garlic, onions, and spices, showcasing the fresh taste of amaranth leaves.