Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.
Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.
Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth
Ingredients :-
Ragi flour -1 cup
Mustard seeds -¼ tsp
Chana dal- 1 tsp
Onion, chopped 1 tbsp
Carrot, chopped -1 tbsp
Beans, chopped -1 tbsp
Green chillies, minced -½ tsp
Curry leaves a few
Oil-1 tbsp
Salt to taste
Coriander leaves, chopped a few
Lemon juice – ½ tsp
Water -1-2 cups
Serving Size: 1 Bowl
Procedure:
- Take ragi flour in a large bowl and add salt.
- Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
- Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
- Place this ragi mixture in a steamer bowl and cover it with a plate.
- Steam for 10 minutes, after 10 minutes remove from the steam.
- Crumble the steamed ragi and set aside.
- In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
- Then add the chana dal and stir well.
- Add the carrot and beans and cook till it softens.
- Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
- Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
- Serve and enjoy!
Nutritional Value Of Ragi Upma
| Carbs-22 gm |
| Fat-5 gm |
| Protein-4 gm |
| calories-153 cal |
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