Ragi, also known as finger millet, is a type of grain that's really good for you. It's packed with important nutrients like calcium, iron, and fiber. When you eat ragi, it doesn't just make you healthier, but it also makes your meals taste great. In this article, we'll talk about five yummy recipes made with ragi that are not only good for you but also quick and easy to make. So, let's explore these tasty recipes that will make your meals more nutritious and delicious at the same time!
Health Benefits of Consuming Ragi
Rich in Nutrients: Ragi is packed with essential nutrients such as calcium, iron, fiber, and protein, making it a highly nutritious food choice.
Improves Digestive Health: The high fiber content in ragi aids digestion and helps prevent constipation. It also promotes a healthy gut microbiome, reducing the risk of gastrointestinal disorders.
Manages Diabetes: Ragi has a low glycemic index, meaning it releases sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels. This makes it beneficial for individuals with diabetes or those at risk of developing diabetes.
Promotes Weight Loss: Ragi is low in calories and fat but high in fiber, which helps keep you feeling full for longer periods. Including ragi in your diet can aid in weight management and support your weight loss goals.
Boosts Bone Health: Ragi is an excellent source of calcium, which is essential for maintaining strong and healthy bones. Consuming ragi regularly can help prevent bone-related disorders such as osteoporosis and fractures.
Provides Energy: Ragi is rich in complex carbohydrates, which are slow to digest and provide a sustained release of energy. This makes it an ideal food choice for boosting energy levels and combating fatigue.
Supports Heart Health: The presence of antioxidants and polyphenols in ragi helps reduce cholesterol levels and protects against heart disease. Including ragi in your diet can help maintain cardiovascular health and reduce the risk of heart-related complications.
Quick and Easy Ragi Dishes
# Ragi Dosa Preparation Time: 15 minutes
Ingredients 1 cup ragi flour
1/2 cup rice flour
1/4 cup finely chopped onions
1/4 cup chopped coriander leaves
1 green chili, finely chopped
Salt to taste
Water as needed
Oil for cooking
Method- In a mixing bowl, combine ragi flour, rice flour, chopped onions, coriander leaves, green chili, and salt.
- Gradually add water to the mixture to make a smooth batter of pouring consistency.
- Heat a non-stick pan and pour a ladleful of batter onto it. Spread the batter in a circular motion to form a thin dosa.
- Drizzle oil around the edges of the dosa and cook until golden brown on both sides.
- Serve hot with chutney or sambar.
# Ragi Upma
Preparation Time: 20 minutes
Ingredients 1 cup ragi flour
1 onion, finely chopped
1 tomato, chopped
1/4 cup green peas
1/4 cup grated carrot
1/2 tsp mustard seeds
1/2 tsp cumin seeds
2 green chilies, chopped
A few curry leaves
Salt to taste
2 cups water
2 tbsp oil
Method- Heat oil in a pan and add mustard seeds. Once they splutter, add cumin seeds and curry leaves.
- Add chopped onions and green chilies. Saute until onions turn translucent.
- Add chopped tomatoes and cook until they turn soft.
- Add green peas, grated carrot, and salt. Cook for a few minutes.
- In a separate bowl, mix ragi flour with water to form a smooth paste.
- Pour the ragi mixture into the pan and stir continuously to avoid lumps.
- Cook until the mixture thickens and resembles upma.
- Serve hot garnished with coriander leaves.
# Ragi Ladoo Preparation Time: 25 minutes
Ingredients 1 cup ragi flour
1/2 cup grated jaggery
1/4 cup grated coconut
2 tbsp ghee
1/4 tsp cardamom powder
Chopped nuts for garnishing (optional)
Method- Heat ghee in a pan and roast ragi flour on low flame until it turns aromatic.
- Add grated jaggery and mix well until it melts completely.
- Add grated coconut and cardamom powder. Mix until well combined.
- Turn off the heat and allow the mixture to cool slightly.
- Grease your hands with ghee and shape the mixture into small round ladoos.
- Garnish with chopped nuts if desired.
- Allow the ladoos to cool completely before serving.
# Ragi Idli Preparation Time: 30 minutes (excluding fermentation time)
Ingredients 1 cup ragi flour
1 cup idli rice
1/4 cup urad dal
Salt to taste
Water as needed
Method- Wash and soak idli rice and urad dal separately for 4-6 hours.
- Grind urad dal to a smooth batter and transfer it to a bowl.
- Grind soaked idli rice to a slightly coarse texture and mix it with urad dal batter.
- Add ragi flour and salt to the batter. Mix well.
- Allow the batter to ferment for 8-10 hours or overnight.
- Grease idli molds with oil and pour the batter into each mold.
- Steam the idlis for 10-12 minutes or until cooked through.
- Serve hot with chutney and sambar.
# Ragi Porridge Preparation Time: 15 minutes
Ingredients 1/2 cup ragi flour
2 cups milk
2 tbsp jaggery or sugar
A pinch of cardamom powder
Chopped nuts for garnishing (optional)
Method- In a saucepan, heat milk until it comes to a boil.
- Meanwhile, mix ragi flour with a little water to form a smooth paste.
- Gradually add the ragi paste to the boiling milk, stirring continuously to avoid lumps.
- Add jaggery or sugar and cardamom powder. Mix well.
- Cook the mixture on low flame until it thickens to desired consistency.
- Remove from heat and allow it to cool slightly.
- Garnish with chopped nuts before serving.