Ragi Ambli – Weight loss Drink for summer

  • Prep Time
    10 hours
  • Cook Time
    20 min
  • Serving
  • View

A single serving of this Ragi ambli gives us 150 kCal and is a great soothing weight loss drink for scorching Summers. This is one of my favorite weight loss drinks. Whenever I did visit my granny’s place, she often gives us Ganji or Ambli in the breakfast. She used to tell us that this is a healthier and more nutritious recipe. We have ambli at least 2 to 3 times a week in peak summers. Let’s also see this ragi ambli benefits.

Ragi ambli benefits

Ragi ambli is the most popular drink made in Andhra Pradesh and Telangana, we usually make this drink in the summer season that helps to cool down and hydrates the body. This drink is loaded with vitamins and minerals, especially high in calcium, probiotics but has calories at 150 kcal per serving, hence it can be considered for weight loss. This is a very traditional recipe but highly nutritious but underrated than other beverages. 1 serving of Raagi ambli provides more than Vitamin D than required for an adult human body. It also offers 22% of the daily required calcium and 22.5% of daily required iron. Let’s see how to make ragi ambli

Usually, ragi ambli can be made in two ways.

  1. Fermented ragi ambli
  2. Instant ragi ambli

Ferment ragi ambli is a traditional method to prepare it, but it is a time-consuming process. Sometimes for convenience, we can make instant ragi ambli too. 

Instant ragi ambli is very easy to prepare. We need to follow few steps.

  1. First, boil the ragi flour
  2. Add curd and chopped veggies like (onion, coriander leaves, mint leaves, green chili, and salt).
  3. Mix well our healthy and nutritious instant ragi ambli is ready.

The fermented ragi ambli recipe on the other hand is more nutritious than instant ragi ambli and is loaded with probiotics. Here, I will explain all the steps to make fermented ragi ambli at home. Before jumping to the recipe first will see some health benefits of Ragi

Health benefits of finger millets (ragi)

Helps in Weight loss

Ragi is also known as Nachani and in English, it is called finger millets, ragi is loaded with proteins and fiber. 100gm ragi gives only 320 calories, 7.16 gm proteins and 11.18 gm fiber, soluble fiber nearly 1.67 gm. When we take fiber-rich food, it helps us to make feel full for a longer period, helps to prevent constipation also. Soluble fiber helps in weight loss and control blood sugar and control cholesterol levels.

Good for bone health

Ragi is the only grain that is loaded with calcium, 100 g of ragi will get nearly 364 mg calcium whereas the RDA (Recommended daily allowance) of calcium is 600 to 1200 mg every day. A pregnant woman needs more calcium than an adult male. Calcium requirement is depending upon age, weight pregnancy, or lactation. During each stage of calcium, requirements will change. If we compare ragi calcium with milk calcium, 100 ml milk gives us nearly 118 mg calcium. It is recommended to take at least 2 times a week, finer millet in the form of ragi ambli, ragi smoothie, ragi roti, ragi mudda, or ragi jawa.


Ragi is also known as millet, it is a gluten-free grain so, those who are gluten sensitive can easily add ragi to their diet.

Good for skin

Ragi is loaded with antioxidants, and vitamin Bs that help to make skin glowing and it also helps to improve the red blood cells.

Good for heart

As ragi is a fiber-rich food, it helps to reduce the bad cholesterol, and control it as well as it is loaded with magnesium. the main role of magnesium helps to maintain the normal heart rate. So, let’s see how to make this weight loss drink or Ragi ambli recipe

Best time to take – Breakfast or snack

Read more healthy recipes for weight loss


Ingredients of Ragi Ambli


Serving - Single

  • Daily Value*
  • Calories - 150.7 kCal, which is 7.54 % of the daily value for RDA of 2000 kCal,
  • Protein - 5.05 gm, that is 6.73 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 23.84 gm, around 8.67 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 3.64 gm, approximately 5.46 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 4.28 gm, nearly 11.26 % of the daily value for RDA of 38 gm,
  • Vitamin A - 80.88 mcg, which is 8.99 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.17 mg, that is 14.17 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.19 mg, around 14.62 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.63 mg, approximately 3.94 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.08 mg, nearly 6.15 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 34.04 mcg, which is 8.51 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0.1 mcg, that is 4.17 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 5.3 mg, around 13.25 % of the daily value for RDA of 40 mg,
  • Vitamin D - 10.92 mcg, approximately 218.40 % of the daily value for RDA of 5mcg,
  • Vitamin E - 0.1 mg, nearly 6.67 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 16.7 mcg, which is 13.92 % of the daily value for RDA of 120 mcg,
  • Calcium - 220.57 mg, that is 22.06 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 141.66 mg, around 20.24 % of the daily value for RDA of 700 mg,
  • Iron - 1.8 mg, approximately 22.50 % of the daily value for RDA of 8 mg,
  • Magnesium - 49.12 mg, nearly 12.28 % of the daily value for RDA of 400 mg,
  • Copper - 240 mcg, almost 26.67 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.97 mg, that is 42.17 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0.1 mcg, around 0.22 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.86 mg, approximately 7.82 % of the daily value for RDA of 11 mg,
  • Chromium - 0.01 mcg, nearly 0.03 % of the daily value for RDA of 35 mcg,
  • Selenium - 4.04 mcg, which is 7.35 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 0.76 gm, that is 7.60 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 1.74 mcg, around 5.80 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 3.04 gm, approximately 5.07 % of the daily value for RDA of 60 gm,
  • Cholesterol - 11.25 mg, nearly 45.00 % of the daily value for RDA of 25 mg,
  • Potassium - 223.55 mg, which is 4.76 % of the daily value for RDA of 4700 mg,
  • Sodium - 43.29 mg, that is 2.89 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 29.2 mg, around 4.87 % of the daily value for RDA of 600 mg,
  • Omega 6 - 148.05 mg, approximately 24.68 % of the daily value for RDA of 600 mg
  • RDA values are for a healthy adult with 2000 kCal energy requirements. This assumption may change as per age, gender, and physical activities. Readers to check and set the nutritional values and their RDA requirements to own their satisfaction.

    Cooking method

    Making Ragi ambli

    Step 1

    Take a bowl add 5 spoons of ragi flour to it, add 1/4 cup of water.

    Step 2

    Mix well, make sure there will be no lumps.

    Step 3

    Take a clay pot to add 4 cups of water to it, heat it, and add ragi mix to it.

    Step 4

    Tip - While cooking food in a clay pot, always remember gas flame should be in slow flame only, otherwise clay pot will crack.

    Step 5

    Lots of my friends told me cooking food in clay pots is time-consuming. Yes, I agree it takes more time, but friends, trust when we make curries in a clay pot the taste was awesome. As we cooked food on a slow flame, the loss of nutrients will be less as compared to other utensils. And maintaining clay pot is not so tough friends. We can make daily food in clay pots. You have to give it a tried friend.

    Step 6

    Cook it until it starts boiling and you can see the ragi mix start becoming thick, as shown in the picture.

    Step 7

    Switch off the flame, half cover the pan, keep it aside for 30 min to cool down.

    Step 8

    Once it cools, take a cotton cloth and cover it, keep it aside for 8 - 10 hours for fermenting process. Fermented millets are loaded with probiotics, which is good for gut health and our digestion. How many hours cooked ragi will take to ferment is depends upon the weather. In the summer season, it may take 5 - 6 hours but in winter it may take the overnight time or longer.

    Step 9

    After 8 hours if you can see in the image ragi is fermented properly, mix well with the help of a wooden spoon.

    Step 10

    Take 150 gm of curd (preferably low fat curd), add it to raagi, and mix well.

    Step 11

    Add all the chopped vegetables like onion, coriander leaves, min leaves, green chili, and salt to it. Mix well.

    Step 12

    Healthy weight loss drink fermented ragi ambli is ready to serve. Pour it in a glass and enjoy, we can have ragi ambli during breakfast time or mid-morning or evening time just skip the tea and snacks, instead take 1 glass of ragi ambli, which gives only 150 calories but loaded with protein, fiber, and essential vitamins and minerals.

    Step 13

    So readers, try this recipe and share your feedback with me in the comment box below.

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