- November 19, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Medium
Prep Time10 hours
Cook Time20 min
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.
- Fermented ragi ambli
- 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.
- First, boil the ragi flour
- Add curd and chopped veggies like (onion, coriander leaves, mint leaves, green chili, and salt).
- 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
Nutrition in Ragi ambli
Serving size: 1 Ragi Ambli
Calories in Ragi Ambli
a. Calories in Ragi Ambli are 150.7 kCal; as much as 7.54 % of male DRI of 2000 kCal. Therefore, it can attain 10.05 % of female DRI of 1500 kCal.
b. Protein forms 13.40 % of the calories
c. Carbs form 63.28 % of the calories in Ragi Ambli.
d. Fats form 21.74 % of the calories.
Macros in Ragi Ambli
a. Protein in Ragi Ambli – 5.05 gm, particularly 6.73 % of male DRI of 75 gm. Further, it can complete 8.98 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in Ragi Ambli – 23.84 gm, therefore, is 8.67 % of male DRI of 275 gm. Therefore, it can achieve 11.56 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in Ragi Ambli – 3.64 gm, notably 5.46 % of male DRI of 66.67 gm. As a result, a woman gets 7.28 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in Ragi Ambli – 4.28 gm, thus is, 11.26 % of male DRI of 38 gm. Consequently, females get 17.12 % of female DRI of 25 gm.
e. Soluble Fibre – 0.76 gm, particularly 7.60 % of male DRI of 10 gm. Consequently, females will get as much as 7.71 % of female DRI of 9.86 gm.
f. Total Free Sugar – 3.04 gm, which is not only 5.07 % of male DRI of 60 gm but also 6.08 % of female DRI of 50 gm.
Vitamins in Ragi Ambli
a. Vitamin A – 80.88 mcg, as much as 8.99 % of male DRI of 900 mcg. Furthermore, women can get as much as 11.55 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.17 mg, particularly 14.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 15.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.19 mg, therefore, is 14.62 % of male DRI of 1.3 mg. Besides, women also get 17.27 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.63 mg, notably 3.94 % of male DRI of 16 mg and 4.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.08 mg, thus is, 6.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 1.74 mcg, therefore, is 5.80 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 34.04 mcg, as much as 8.51 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.1 mcg, particularly 4.17 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 5.3 mg, therefore, is 5.89 % of male DRI of 90 mg. Further, it is 7.07 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 10.92 mcg, notably 218.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.1 mg, thus is, 0.67 % of DRI of 15 mg for males and females.
l. Vitamin K – 16.7 mcg, as much as 13.92 % of male DRI of 120 mcg and 18.56 % of female DRI of 90 mcg.
Minerals in Ragi Ambli
a. Calcium – 220.57 mg, particularly 22.06 % of DRI of 1000 mg for males and females.
b. Phosphorus – 141.66 mg, therefore, is 20.24 % of DRI of 700 mg for males and females.
c. Iron – 1.8 mg, notably 22.50 % of male DRI of 8 mg and 10.00 % of female DRI of 18 mg.
d. Magnesium – 49.12 mg, thus is, 12.28 % of male DRI of 400 mg and 15.85 % of female DRI of 310 mg.
e. Copper – 240 mcg, as much as 26.67 % of DRI of 900 mcg for males and females.
f. Manganese – 0.97 mg, particularly 42.17 % of male DRI of 2.3 mg and 53.89 % of female DRI of 1.8 mg.
g. Molybdenum – 0.1 mcg, therefore, is 0.22 % of DRI of 45 mcg for males and females.
h. Zinc – 0.86 mg, notably 7.82 % of male DRI of 11 mg. At the same time, women get 10.75 % of female DRI of 8 mg.
i. Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
j. Selenium – 4.04 mcg, as much as 7.35 % of DRI of 55 mcg for males and females.
k. Cholesterol – 11.25 mg,
l. Potassium – 223.55 mg, as much as 4.76 % of DRI of 4700 mg for males and females.
m. Sodium – 43.29 mg, particularly 2.89 % of DRI of 1500 mg for males and females.
n. Omega 3 – 29.2 mg, therefore, is 4.87 % of DRI of 600 mg for males and females,
o. Omega 6 – 148.05 mg, not only 24.68 % of DRI of 600 mg for males and females.
Making Ragi ambli
Take a bowl add 5 spoons of ragi flour to it, add 1/4 cup of water.
Mix well, make sure there will be no lumps.
Take a clay pot to add 4 cups of water to it, heat it, and add ragi mix to it.
Tip - While cooking food in a clay pot, always remember gas flame should be in slow flame only, otherwise clay pot will crack.
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.
Cook it until it starts boiling and you can see the ragi mix start becoming thick, as shown in the picture.
Switch off the flame, half cover the pan, keep it aside for 30 min to cool down.
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.
After 8 hours if you can see in the image ragi is fermented properly, mix well with the help of a wooden spoon.
Take 150 gm of curd (preferably low fat curd), add it to raagi, and mix well.
Add all the chopped vegetables like onion, coriander leaves, min leaves, green chili, and salt to it. Mix well.
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.
So readers, try this recipe and share your feedback with me in the comment box below.
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