To live a healthy life, it’s important to include nutritious food in our diet. One such superfood is ragi, also known as Finger Millet, which proves to be particularly beneficial for those who are on a weight loss journey.
This quintessential Indian staple is rich in calcium, iron, and fibre, fostering bone health and combating anaemia. With a low glycemic index, it is diabetes-friendly, while antioxidants support cardiovascular health.
But, how is ragi good for weight loss?
Ragi is gluten-free, making it a great choice for those with dietary restrictions. It gives you lasting energy, helps with digestion, and keeps you overall healthy. It helps you feel full for a long time and stops those unplanned snack cravings.
So, why choose between taste and health when you can have both? In this blog, we will explore four ragi recipes for weight loss to ease your weight loss journey.
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4 Ragi Recipes for Weight Loss
Savour the wholesome goodness of this forgotten staple with these four recipes.
1. Ragi Rava Upma
Uppumavu or Upma is perhaps one of the most common breakfast dishes in the southern states of India. Ragi Upma adds a little twist to the traditional upma dish.
Ingredients
Note: Measurements are for 1 serving- adjust as needed.
- 1 cup Sprouted Ragi Malt
- 2 tbsp Ghee
- 2 tbsp Oil
- 1 tsp Mustard seeds
- 1 tsp Cumin seeds
- 1 tsp Chana dal
- Few curry leaves
- Pinch hing
- 2 tbsp Cashew
- 2 chilli, slit/ 2 tbsp Chilli Powder
- 1 Carrot, chopped
- ½ Capsicum, chopped
- ½ Tomato, chopped
- 1 cup Rava, coarse
- 4½ cup hot Water
- 2 tbsp Coriander
Making Upma
- For this option of ragi recipes for weight loss, heat 2 tbsp of oil in a large kadai. Splutter mustard seeds, chana dal, a few curry leaves, pinch hing, and cashews.
- Add the chilli powder and sauté slightly.
- Add the chopped carrot, capsicum, and tomato and saute for a minute.
- Add 1 cup of rava and roast it for a minute.
- Next, add your 1 cup of ragi flour and 1 tbsp of salt and roast the mixture for at least 2 minutes.
- Add 4 ½ cups of hot water and mix it well, so there are no lumps.
- Keep stirring until the mixture completely absorbs the water.
- Add 2 tbsp ghee, cover, and simmer for 3 minutes.
- Lastly, add 2 tbsp coriander and enjoy your ragi upma.
Garnish with chopped coriander leaves and serve the ragi malt upma hot. Let’s see another option in this “ragi recipes for weight loss”.
2. Ragi Malt (Finger Millet Porridge)
Start your day with a healthy drink to fuel your digestive system. With this ragi malt porridge, you have a nutritious drink in under 10 minutes, suitable for babies and kids.
Ingredients
- ¼ cup Ragi flour/ Sprouted Ragi Malt/ Finger Millet powder into flour
- ¾ + ¾ cup Water
- 2 tablespoon Sugarcane Jaggery
- ¼ teaspoon Cardamom Powder
- ½ cup Milk (Use dairy-free milk for the vegan version)
Making Ragi Slurry
Pour the ragi flour into a bowl and add the ¾ cup water to it. Whisk until there are no lumps. Keep it aside. Then, onto the next step of malt preparation.
Making Ragi Malt
- Add ¾ cup of water to a pan and bring it to a boil. Add the ragi slurry to this and keep stirring for 2-3 minutes until it gets a glossy texture.
- Add 6 tablespoons of jaggery or add as per taste. Sweeteners like jaggery are diabetic-friendly.
- Mix again very well till all the jaggery dissolves. If in case the ragi porridge becomes thick then add some more water.
- Add ¼ teaspoon cardamom powder and 1 tablespoon chopped cashews.
- Mix very well. You will see that the porridge will thicken more on cooling.
- Serve ragi malt hot or warm or at room temperature.
This porridge gives you a good dose of fibre helping in losing weight. If you want, you can eat this porridge hot or cold. As you curate a diet, check out some more Ragi recipes for weight loss.
3. Ragi Khichdi
Note: You need a pressure cooker for this.
Every family has their favourite way of making Khichdi. This traditional mishmash of millets and lentils is a great comfort food.
So, let’s see how to make this one from the “ragi recipes for weight loss list”.
Ingredients
- 1 cup sprouted ragi malt
- 1/2 cup split yellow moong dal (lentils)
- 1 onion, finely chopped (can skip if you don’t eat onions)
- 1 tomato, chopped
- 1/2 cup mixed vegetables (carrots, peas, beans, etc.)
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 2 tablespoons ghee or oil
- Salt to taste
- Fresh coriander leaves for garnish
Making Khichdi
- Thoroughly rinse the yellow moong dal under running water.
- Soak it for approximately half an hour.
- In a pressure cooker, heat ghee or oil. Add cumin and mustard seeds. Let them splutter.
- Sauté chopped onions until they acquire a golden brown colour. (skip if you do not eat onions)
- Add ginger-garlic paste and chopped tomatoes sautéing for a minute.
- Add turmeric powder, mixed vegetables, and salt, stirring the ingredients nicely. Drain the yellow moong dal and add it to the pressure cooker.
- Pour in the sprouted ragi malt, and add 4 cups of water. Stir the combination very well.
- Close the pressure cooker lid. Cook the lentil-ragi mix for the duration of 3-4 whistles. You will get a porridge-like consistency.
This wholesome dish is rich in nutrients and will satiate your hunger. If you are looking for light snacks try the ragi dhokla- the last one on the list of ragi recipes for weight loss.
4. Ragi Rava Dhokla
Note: It is preferable to use a steamer for this recipe. Otherwise, use a pressure cooker.
Our last option for the ragi recipes for weight loss is the dhokla. This is a version of the traditional sooji dhokla using ragi flour.
Ingredients
- Finger Millet powdered into flour
- 1 cup Sooji (Semolina/ Rava) , fine semolina
- 1 cup Curd (Dahi / Yogurt)
- 1 teaspoon salt, or 1/2 teaspoon baking powder
- 1 tablespoon Oil
- 1 sprig Curry leaves, finely chopped
- 1 teaspoon Mustard seeds (Rai/ Kadugu)
- 1 tablespoon Sesame seeds (Til seeds)
- 2 sprig Coriander (Dhania) Leaves, finely chopped
- 2 green chillies
Making Chutney
- Blend freshly chopped coriander, green chillies, and ginger.
- Add lemon juice, salt, and a pinch of sugar.
- Add roasted cumin seeds.
- Blend until smooth
Making Rava Dhokla
- Add water to the pressure cooker.
- In a huge bowl, combine ragi flour, rava yoghurt, and a pinch of salt. Gradually add water to create a thick instant dhokla batter, about 1-1/2 cups.
- Allow the batter to rest for 5 mins. Stir in salt and pour the ragi dhokla batter into the greased dhokla plates.
- Preheat the pressure cooker with water and place the rava dhokla for steaming. Steam on high heat for about 10 mins.
- Once steamed, remove the dhokla and let it sit for 5 minutes.
- In a pan, heat oil and add mustard seeds, sesame seeds, and curry leaves; allow them to crackle.
- Turn off the flame and pour the seasoning over the dhokla. Cut it into squares or diamonds. Serve it hot with green chutney.
Enjoy these four delicious ragi recipes for weight loss with your family!
FAQs: 4 Wholesome Ragi Recipes for Weight Loss (Finger Millets Diet)
How much ragi per day for weight loss is required?
Aim for about 1/2 to 1 cup of cooked ragi per day as part of a balanced diet for weight loss, considering individual dietary needs and preferences.
How to make ragi mudde?
Try cooking this option by mixing ragi flour with hot water, knead into a dough, shaping it into balls, and cooking it in boiling water until firm. Serve with curries. Such Ragi recipes for weight loss are nutritious and delicious.
Can diabetics have Ragi?
Yes, diabetics can include ragi in their diet. Finger millets have a low glycemic index which makes it diabetic-friendly. It does not spike blood sugar levels. However, consult with a healthcare professional if you are on medication.
Can toddlers and babies consume Ragi?
Toddlers and babies can have ragi porridge and other dishes. Initially, make them eat in small quantities. Ensure it's well-cooked and mashed for younger children.
Conclusion
Embracing ragi as an alternative to traditional grains like white rice can be a game-changer for weight loss. Packed with essential nutrients, ragi from Two Brothers Organic Farms stands out for its role in promoting sustained energy, aiding digestion, and providing a sense of prolonged satiety.
To ensure that you get to harness all the essential nutrients while maintaining your weight, try these four ragi recipes for weight loss. With the right balanced diet and exercise routine, you can get in your best shape and stay fit.
