Ragi Upma

Name: Ragi Upma: A Nutritious And Fiber-Rich Breakfast For Weight Management
Ingredients: 1 cup Ragi flour; 1 onion, chopped; 1 green chili, chopped; 1/2 cup mixed vegetables (carrots, peas); 2 cups water; 1 tablespoon mustard seeds; 1 tablespoon oil; Salt to taste; Fresh coriander for garnish

Ragi Upma: A Nutritious And Fiber-Rich Breakfast For Weight Management

Start your day with a smart carb swap—this ragi upma recipe packs plant-based protein, gut-friendly fiber, and iron into one energizing bowl. Made with ragi flour instead of semolina or rice, it’s a great choice for those seeking blood sugar balance and sustained satiety. Mixed veggies add crunch and micronutrients, making this a solid pre- or post-workout option. If you enjoy millet-based meals like ragi semiya recipes, this version simplifies your routine without compromising on nutrition or Flavour.

Print Recipe

Course: Breakfast

Cuisine: Indian

Calories: 300

Ingredients Method Notes

Ingredients

1 cup Ragi flour
1 onion, chopped
1 green chili, chopped
1/2 cup mixed vegetables (carrots, peas)
2 cups water
1 tablespoon mustard seeds
1 tablespoon oil
Salt to taste
Fresh coriander for garnish

Method

Heat oil in a pan, add mustard seeds, and let them splutter.
Add onions and green chili, sauté until onions are translucent.
Stir in mixed vegetables and cook for a few minutes.
Add water and salt, bring to a boil.
Gradually add Ragi flour, stirring continuously to avoid lumps.
Cook until the mixture thickens, garnish with coriander, and serve.

Notes

Calorific and Macro Values (per serving):

Calories: 300 kcal
Protein: 10g
Carbohydrates: 50g
Fat: 8g

Health Benefits:

Ragi is a good source of iron and helps in preventing anemia.
This dish is low in calories and high in fiber, making it ideal for weight loss.
The vegetables provide essential vitamins and minerals.