Millets, particularly ragi, are a powerhouse of nutrients and are known locally as panjapullu, koovaraku, and muthari. Ragi is an excellent addition to your diet if you’re aiming to lose weight, as it provides essential nutrients without being high in fat or calories. It’s also a great option for diabetics. Ragi is a staple in many Asian countries, including Sri Lanka and Nepal.
Ragi porridge is often introduced as a baby’s first solid food due to its high content of calcium, iron, and other minerals. Additionally, ragi contains vitamin C, vitamin B6, folic acid, and vitamin D. It’s rich in dietary fibre, polyphenols, and has antioxidant, anti-diabetic, and antimicrobial properties. Moreover, ragi contains amino acids like isoleucine, methionine, and phenylalanine, which are uncommon in other carbohydrate-rich foods.
The amino acid tryptophan, found in ragi, helps reduce appetite, which can aid in weight management. Since ragi is high in fibre, it helps you feel full even with small portions. Below is a recipe for a simple and healthy ragi-vegetable porridge that can be enjoyed for dinner.
Ingredients
½ cup ragi flour
5 cups water
2 tsp oil
1-inch piece of cinnamon
5 garlic cloves, chopped
2 green chillies, chopped
½ kg onions, finely chopped
½ kg carrots, cut into small pieces
5 beans, cut into small pieces
3 tsp green peas
2 tsp sweet corn
2 tsp cabbage, chopped
1 tsp salt
½ tsp pepper powder
2 tsp lemon juice
2 tsp chopped spring onion
Preparation
Mix ½ cup ragi flour in 1 cup of water until smooth and free of lumps
Heat oil in a pan and add onions, garlic, green chillies, carrots, beans, sweet corn, green peas, and cabbage
Sauté for 2 minutes, ensuring the vegetables are not overcooked
Add the remaining water, salt, and pepper powder to the pan. Mix well and bring to a boil for 3 minutes
Pour in the ragi slurry and stir continuously for 2 minutes
Boil for another 3 minutes, or until the ragi is fully cooked
Turn off the heat and add lemon juice and spring onions
Garnish with chopped coriander leaves, if desired
Enjoy this nutritious porridge as a satisfying and healthy dinner option.
