Ragi upma is a one-pot dish which is ready in under 20 minutes and made with finger millet, curry leaves, vegetables, mustard seeds, urad dal and fragrant spices. This fibre-rich twist on the classic South Indian breakfast is rich in calcium and Iron. It is a nutritious and filling breakfast for busy mornings where you need something quick, and can pair it with curd, tea or a bowl of coconut chutney to make it a complete meal.
Ragi upma follows the same savoury recipe of upma, with just a change in the base grain by replacing semolina with finger millet. In this dish, ragi flour is cooked with vegetables like carrots, green chillies, peas and onions combined with traditional tempering of curry leaves, mustard seeds, jeera and urad daal, giving it a South Indian ruchi! Traditionally consumed across Andhra Pradesh, Karnataka and Tamil Nadu, ragi is renowned for its high iron, calcium and fibre content, making it a perfect choice for those looking to start their day with sustained energy rather than a sugar spike. This earthy and nutty dish has a more grounding texture than the authentic rava upma and hence wards off hunger for longer.
The secret to a perfectly fluffy ragi upma, which is lump-free, lies in slowly adding water to the roasted ragi flour while stirring continuously. Also, roasting the ragi beforehand further accentuates the earthy aroma and helps it cook evenly.
The entire recipe can be made i
Read MorePlace a heavy-bottomed pan on a low to medium heat. Dry roast the ragi flour for 4-5 minutes while stirring continuously. Roast until aromatic, but the colour should not change significantly. Then set aside.
In the same pan, heat oil/ghee over medium heat and add mustard seeds to let them splutter.
Add urad dal and cumin seeds and sauté until golden.
Add green chillies, curry leaves and hing, then sauté for 15-20 seconds.
Add the grated ginger and chopped onion, then sauté until the onion becomes translucent.
Add carrots and peas, then cook until slightly tender. Ideally for 2-3 minutes. Also, sprinkle the turmeric powder and salt.
Put the water in and bring it to a rolling boil.
Lower the flame and gradually add the roasted ragi, whisking continuously to avoid lumps.
Cover the pan and cook on low heat for 4-5 minutes, stirring occasionally in between until the mixture attains a thick consistency and leaves the sides of the pan.
Switch off the flame and let the ragi upma rest for 2 minutes.
Fluff with a fork, then garnish with a squeeze of lemon, some grated coconut and coriander leaves before serving.
Lumps usually form when the flour is added too quickly or is not stirred continuously while being added. It is generally advised to add it in a slow, smooth stream while whisking.
It is best consumed fresh, but it can be prepared a bit in advance as well. However, if it becomes dry after cooling, mix in some hot water while reheating.
Yes, it’s a good way to introduce millets to kids. Keep in mind to minimise the chilli and keep the vegetables finely chopped.
Ragi upma can be served with coriander chutney, coconut chutney, a light vegetable side dish or plain curd.
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