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Ragi Upma – Weight Loss Recipe

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About

Millets or Ragi recipes have always been known for their health benefits. However, these recipes are also known for their bland and tasteless features. Hence, these are typically served with a spicy or lip-smacking curry or side dish. This can make it less healthy or may be less efficient. However, the ragi rava upma is an exception. The main reason is ragi and rava contain fewer calories and more protein and fiber. Hence it is recommended as an alternative to rice for breakfast, lunch, and dinner. In this recipe of Ragi Upma, I have used the combination of rava and ragi millet in a 1:1 ratio. This makes it a tasty and more flavored breakfast meal. However, adding rava is not mandatory and can be skipped if you do not like to. In other words, you may prepare this recipe with just ragi, to make it a healthy meal. However, it may not be as tasty as a combination of rava. Also, I have added a lot of veggies, spices, and herbs to make it more interesting. Adding veggies again is not mandatory, but it would impact on the health benefits and hence I would recommend using it.

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Step-by-step

1
firstly, in a large kadai heat 2 tbsp oil. splutter 1 tsp mustard, 1 tsp cumin, 1 tsp chana dal, few curry leaves, pinch hing and 2 tbsp cashew.
2
add ½ onion, 2 chilli and saute slightly.
3
also add 1 carrot, ½ capsicum, ½ tomato and saute for a minute.
4
further, add 1 cup rava and roast for 1 minute.
5
now add 1 cup ragi flour, 1 tsp salt and continue to roast for 2 minutes.
6
add in 4½ cup hot water and mix well.
7
continue to stir until the water is well absorbed.
8
add 2 tbsp ghee, cover, and simmer for 3 minutes.
9
finally, add 2 tbsp coriander and enjoy ragi upma with coconut chutney.Ragi Upma

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Video

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FAQ

It is a simple and healthy nutritious breakfast recipe from South India. It is basically a healthy alternative to semolina or rava upma made with the same set of ingredients. Apart from serving breakfast, it can also be served for lunch and dinner as an alternative to rice, due to the less amount of calories in it.
Yes any kind of millet’s considered healthy and nutritious. Hence it is induced into the daily meal routines. Ragi Upma is also considered one of the healthy meals with less amount of calories and is rich in proteins and fiber. In addition, it also helps in digestion, is good for bones, lowers blood pressure, and regulates blood sugar levels.
Ragi upma can be made as gluten-free but ragi rava upma is not. If you wish to make it gluten-free you need to use just ragi flour and skip the semolina or rava as it is a wheat product.
From a health benefits perspective, it is a good source of fiber, proteins, and magnesium. It also contains abundant source of vitamins, iron, and calcium which is essential for bone health and mass. Apart from the health benefits, it can be the best alternative to regular semolina-based upma.
It can be served as it is without any additional sides as it is loaded with all the veggies and herbs. Yet it can be served with spicy coconut chutney and even coconut sambar. In addition, it can also be served with a dollop of curd or yogurt.
Well, if you skip or use oil in place of ghee it should be the vegan recipe. Also, avoid using any other dairy products like yogurt or curd to make it a vegan recipe.
Well, it can be made without veggies, but adding veggies really helps to enhance the flavor and taste. It also makes it interesting and hence I would heavily recommend it.
Yes it can be made ahead of time and stored in an air-tight container and in the refrigerator. However, upma recipes are always best served immediately. You may reheat but it would not carry the same taste and consistency.
It would be semi-solid like a traditional upma recipe. Perhaps, you may consider it as a semi-solid porridge but may get hard or solid in texture when rested.
Yes you may freeze it and store it for 3-4 months. But I personally recommend preparing this freshly and serving it immediately for the best taste. It takes only a few minutes to prepare. Yet, you can freeze it and reheat it via microwave or using the stovetop method.
This recipe would be considered as medium spicy but the spice level is pure and subjective to individual preference. Hence you may increase or decrease as per your own individual choice.
Well, any millet-based recipe is ideal for diabetes patients. This is because of the glycemic index which internally helps to regulate blood sugar levels. Hence ragi upma can also be considered for diabetes patients but may have to consult with healthcare professionals before consuming it.

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Notes

  • firstly, make sure to add rava along with ragi flour. else the upma will turn sticky and not taste great.
  • also, adding vegetables is optional. however, it will add crunchy bites and make it healthy.
  • additionally, topping with a tbsp of ghee will elevate the flavour of upma.
  • finally, ragi upma or ragi rava upma recipe is a healthy and tasty breakfast.
Original recipe by Hebbar’s Kitchen: https://hebbarskitchen.com/ragi-upma-recipe-weight-loss/