Ragi Upma (Savory Finger Millet Porridge): Breakfast Recipe
How to Get Your Kids to Eat a Nutritious Breakfast
Ragi, or finger millet, is a gluten-free cereal that is a staple in South India. It is packed with good carbohydrates, amino acids, fiber, vitamin D, and calcium. Because of its high fiber content, finger millet may help to control body weight, cholesterol, and diabetes.
Ragi upma (savory finger millet porridge) is a delicious breakfast, suitable for everyone—especially for growing children. Although many kids don't like finger millet products because of its dark brown color and earthy flavor, this dish is an exception.
Ragi upma includes a lot of veggies that enhance the flavor. Undoubtedly, this is an extremely nutritious, filling, and wholesome breakfast for everyone.
Making this recipe is very easy and fast. Make sure you serve this dish hot to enjoy its deliciousness and fresh flavor. Once it cools down completely, it becomes soggy and hard.
- 1/2 teaspoon mustard seeds
- 1 teaspoon urad dal (white lentils)
- 2 dry red chilies, broken
- a few curry leaves
- 1 cup (loosely packed) mixed leafy greens (e.g., spinach, coriander, and mint leaves), chopped
- 1 tablespoon peanuts
- 2 tablespoons onions, finely chopped
- 2 tablespoons tomato, finely chopped
- 1/4 inch ginger, finely chopped
- 1 bowl (medium size) finger millet flour (ragi flour)
- 2 bowls water
- 1/2 teaspoon sugar
- 3/4 teaspoon salt, or to taste
- 2 tablespoons oil
- 1 teaspoon coriander leaves, finely chopped, for garnish
- 1/2 teaspoon ghee (optional), for serving
- 1 teaspoon lemon juice
- 2 tablespoons grated coconut
- In a deep-bottomed pan, heat the oil. Throw in mustard seeds. Let them crackle. Add, urad dal, curry leaves, and broken red chilies.
- Saute until the lentils become golden brown. Add peanuts. Saute for 2 minutes or until they become crispy.
- Throw in the chopped onions and ginger. Saute until the onions become pinkish. Add chopped tomatoes, green leafy veggies, sugar, and salt. Saute until the veggies wilt.
- Add 2 bowls of water. Stir the mixture once. Let it come to a gentle boil. Add finger millet flour at once in the center. Don't spread it. Make a deep hole in the center with the help of a spatula. (Making the hole in the center helps the boiling water enter inside and cook the flour properly from within.)
- Keep the flame medium-low. Cover the pan, and cook for about 8 minutes.
- Open the lid and quickly stir the mixture. This way, the uncooked finger millet flour also gets cooked.
- Add grated coconut and lemon juice. Blend them with the remaining contents in the pan. Turn off the heat.
- Take a small bowl and grease it with some ghee. Fill with upma, press a little, and invert the bowl onto the serving plate.
- Garnish with finely chopped coriander leaves. Enjoy!
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|Serving size: 1|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Carbohydrates 36 g||12%|
|Sugar 0 g|
|Fiber 4 g||16%|
|Protein 4 g||8%|
|Cholesterol 0 mg|
|Sodium 10 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|