Ragi (finger millet) vegetable upma is a wholesome, fibre-rich breakfast made with ragi semolina and colorful vegetables. Packed with calcium, potassium, and magnesium, this dish helps manage blood pressure while keeping you full and energized.
Ragi, also called finger millet, is one of the most nutritious ancient grains. It is naturally gluten-free and loaded with calcium, magnesium, and fibre. These nutrients are especially important for people managing high blood pressure — calcium and magnesium support healthy blood vessel function, while fibre helps regulate cholesterol and blood sugar.
In this recipe, ragi semolina is lightly roasted and then cooked with vegetables like carrot, beans, and peas. A gentle tempering of cumin, curry leaves, and ginger adds flavor without excess oil or salt. Unlike traditional upma, which uses semolina (rava), ragi upma has a deeper earthy taste and keeps you fuller for longer.
This dish makes for an excellent breakfast or light dinner. Pairing it with a bowl of low-fat curd or fresh salad can make it a more complete and satisfying meal.
Dry roast ragi semolina in a pan for 3–4 minutes on low heat until aromatic. Remove and keep aside.
Heat oil in the same pan. Add mustard seeds, cumin seeds, curry leaves, ginger, and green chilli. Let them splutter.
Add onion and sauté until translucent. Add all vegetables and cook for 3–4 minutes.
Add 3 cups water and bring to a boil. Season with minimal salt.
Slowly add roasted ragi semolina while stirring continuously to avoid lumps.
Cook on low heat until upma thickens and ragi is cooked (about 5–6 minutes).
Garnish with coriander and lemon juice. Serve hot.
No, use ragi semolina (rava) for proper texture. Flour will turn sticky.
Yes, it’s rich in minerals and fibre, safe for daily use in moderate amounts.
Add extra vegetables or serve with a side of sambar or curd.
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