Healthy for the body, great for the skin, this cereal is good for most people, including gluten-intolerant and diabetic
The United Nations General Assembly declared this the international year of millets, and for good reason. Widely consumed in Asia and Africa, they are some of the world’s oldest cultivated crops. They are among the most nutritious, economically, and environmentally-friendly crops available today. Its healthy properties make it an ideal, low-glycemic choice for vegans, vegetarians, diabetics, and people with gluten allergies.
There are numerous varieties of millet available such as pearl millet, finger millet, barnyard millet, sorghum, and amaranth, just to name a few. If you’re South Asian, you might know them as ragi, bajra, jowar, rajgira, and by many other regionally specific names. Each type of millet offers its own unique flavor, texture, and nutritional profile and lends itself beautifully to many South Asian recipes. In this series, we’ll dive deep into different kinds of millets and describe ways to incorporate them into your diet!
The Legendary Cooler: Ragi
Finger millet (Eleusine coracana), also known as ragi, is an agricultural crop widely grown in Africa and Asia. It has been around for centuries and is a nutrient powerhouse, rich in calcium, iron, and fiber.
In India, finger millet has been traditionally used for medicinal purposes too. It is called a “legendary cooler” for its amazing ability to keep your body cool in the summertime. It is believed to have antacid properties that help reduce inflammation and treat indigestion.
It’s antioxidant properties also help cut down on wrinkles and soothe skin irritation. Yes, you can even make face packs out of ragi. Just mix about a tablespoon of ragi seeds with an equal amount of curd. Apply this mixture to your face and rinse off after 15 to 25 minutes.
Finger millet can help increase nutritional intake without sacrificing taste. Its nutty flavor makes it a delicious addition to any meal. It can be used to make porridge, flatbreads, dosa, or cheela, or be added to soups for extra nutrition. It is easy to replace regular wheat flour with it while baking. Finger millet flour in your atta or dosa batter will leave you feeling fuller longer. You also benefit from its many health benefits.
Note: You can purchase ragi flour on Amazon, and whole ragi millets from Indus Valley Organic.
Here are three recipes using ragi.
Ragi Pancakes
INGREDIENTS
- 1 cup ragi flour
- 1 cup all-purpose flour
- 2 tsp baking powder
- ¼ tsp salt
- 1 tbsp sugar
- 1 ½ cups milk
- 1 large egg
- 3 tbsp melted butter or vegetable oil
- 1 tsp vanilla extract
METHOD
- In a large mixing bowl, combine ragi flour, all-purpose flour, baking powder, salt, and sugar.
- In a separate bowl, whisk together milk, egg, melted butter, and vanilla extract.
- Mix the wet ingredients with the dry ones until you have a smooth batter.
- Heat a non-stick frying pan or griddle over medium heat. Grease with butter or oil.
- Pour about ¼ cup of batter onto the pan for each pancake. Cook until bubbles appear on the surface, then flip and cook until golden brown on both sides.
- Serve with your favorite toppings, such as maple syrup, fresh fruit, or yogurt.
Ragi and Vegetable Risotto
INGREDIENTS
- 1 cup ragi, soaked for 6-8 hours and drained
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- ½ cup white wine (optional)
- 4 cups vegetable broth, warmed
- 2 cups mixed vegetables (e.g., bell peppers, zucchini, peas, carrots)
- ½ cup grated Parmesan cheese
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
METHOD
- Heat olive oil in a large saucepan over medium heat. Add onion and garlic, cooking until softened.
- Add the soaked ragi millets and cook for 2-3 minutes, stirring frequently.
- Pour in the white wine, if using, and cook until the liquid is absorbed.
- Gradually add the warm vegetable broth, one cup at a time, stirring regularly and allowing the liquid to absorb before adding more.
- When the ragi is almost cooked, add the mixed vegetables and cook until tender.
- Stir in the Parmesan cheese, salt, and pepper. Cook for another 2-3 minutes.
- Garnish with chopped parsley and serve immediately.
Ragi Chocolate Chip Cookies
INGREDIENTS
- 1 cup ragi flour
- 1 cup all-purpose flour
- ½ tsp baking soda
- ¼ tsp salt
- ½ cup unsalted butter, softened
- ½ cup granulated sugar
- ½ cup brown sugar
- 1 large egg
- 1 tsp vanilla extract
- 1 cup chocolate chips
METHOD
- Preheat oven to 350°F (180°C) and line a baking sheet with parchment paper.
- In a medium bowl, whisk together ragi flour, all-purpose flour, baking soda, and salt.
- In a separate large bowl, cream together butter, granulated sugar, and brown sugar until light and fluffy.
- Add the egg and vanilla extract to the butter-sugar mixture and mix well.
- Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- Fold in the chocolate chips.
- Drop tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.
- Using your hands, gently flatten each dough ball slightly.
- Bake the cookies in the preheated oven for 10-12 minutes, or until the edges are golden brown but the center is still soft.
- Remove the cookies from the oven and let them cool on the baking sheet for about 5 minutes. This will allow the cookies to set and firm up.
- After 5 minutes, transfer the cookies to a wire rack to cool completely.
- Store the cooled cookies in an airtight container at room temperature for up to one week.
Variations
- For a healthier twist, replace the all-purpose flour with an equal amount of whole wheat flour.
- You can also substitute the chocolate chips with dried fruits, such as raisins or cranberries, or chopped nuts like walnuts or almonds.
- To make these cookies vegan, replace the butter with a plant-based alternative and use a flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water) instead of a regular egg. You can also use dairy-free chocolate chips or chunks.
