- Prep Time15 min
- Cook Time5 min
- Serving7
- View
Ragi dosai is one of the healthy breakfast recipes in South India. Dosa is also called Dosai in Tamil. This is one of my favorite breakfasts too. A single serving of this Ragi dosai gives 94.77 calories, proteins of 2.96 grams, and fiber of 2. 87 grams. Very healthy and nutritious recipe. My son Mrutyunjay is crazy for dosas, so I always keep dosa batter in my house which is traditionally made up of rice and black gram (urad dal). Let’s see how to make instant ragi dosa.
There are days where I don’t have batter to make dosai so I make dosa from ragi that is prepared instantly. But for the change sometimes I prefer to make instant Ragi dosa. I have added a little variation to this Ragi dosai by adding vegies with this dosai. We need Ragi flour, besan (chickpeas flour), and veggies like bottle gourd/pumpkin to make this dosa. You can prepare ragi dosa batter within 20 minutes and your instant ragi dosa will be ready.
As a south Indian, at my mother’s place, we used to eat Ragi recipes at least 2 – 3 times a week, in the form of Ragi dosa (fermented), Ragi ambali, or Ragi Jawa, etc. My grandmother (dadi) always use to say “agar Ragi khaoge to hadiya majboot hongi” (if you eat finer millet, your bones become stronger).
Ragi is also known as finger millet in English, Nachani in Marathi, Ragulu in Telugu these are the other regional names. Usually, we make Ragi dosa from fermented Ragi batter. As I mentioned in the title it is an instant Ragi dosa, so to make this recipe we don’t need to ferment the batter. We can make the first ragi dosai recipe within 20 minutes.
Health benefits of finger millet (ragi)
- Ragi is the only grain, which contains a good amount of calcium. 100 gm of ragi gives 344 mg calcium. The human body needs 600 to 1200 mg of calcium at different stages of life depending upon age and gender. Requirements for women are more than their male counterparts. Teenagers and children also need a higher amount of calcium.
- 100 g ragi gives nearly as much calcium as you get from drinking 300 ml cow’s milk. So, friends, try to add finger millet at least 2 times to your diet.
- Ragi is a good source of complex carbohydrates and proteins. It makes us full for a longer period and helps us from overeating.
- Ragi is rich in fiber that aids to prevent constipation.
- Ragi is rich in antioxidants which is good for hair, skin, and overall health.
- Ragi is a gluten-free grain, so those who are gluten intolerant can also have it.
Buy Ragi atta(finger millet powder) – https://amzn.to/2U5PmOv
How to make Instant Ragi Dosai
To make this dosa we don’t need to ferment Ragi batter, we need only Ragi flour, besan, some grated veggies, and spices. We can make this recipe easily. As I have added vegetables in this recipe this taste of Ragi dosai has increased a lot. I usually like to have Ragi dosa with cucumber raita, so I am also sharing the recipe of cucumber raita in the coming paragraphs. This instant ragi dosa can be also taken by children and I am sure they will love this dosa.
Best time to make ragi dosai– Breakfast or Dinner
You can have ragi dosai in your breakfast as this high-protein recipe is the best way to start the day. This will provide satiety for the time ahead till lunch. In addition, the high fiber and complex carb combination also make this dosai ideal for dinner. This meal even if you take it in a limited amount will make you full and help in bowel movement the next morning.
To make it a meal for a veg diet plan, take 2 dosa with 1 cup cucumber raita.
Nutrition in Ragi Dosai meal
If you having a meal suggested serving is 2 dosa with 1 cup cucumber raita. In this meal will get the following nutrition.
a. Calories – 262 kCal, which is 13.10 % of the daily value for RDA of 2000 kCal,
b. Protein – 9.5 gm, that is 12.67 % of the daily value for RDA of 75 gm i.e. 15 % of calories
c. Carbohydrate – 35.6 gm, around 12.95 % of the daily value for RDA of 275 gm i.e. 55 % of calories
d. Fat – 8.46 gm, approximately 12.69 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
e. Total Fiber – 7.1 gm, nearly 18.68 % of the daily value for RDA of 38 gm
f. Calcium – 253 mg, that is 25.30 % of the daily value for RDA of 1000 mg.
Notes
1. If you have thyroid issues eat soy products in moderation only or as your doctor suggested.
2. These Ragi dosai are very healthy and nutritious but always remember portion control is the key to weight loss and maintaining a healthy weight.
Ingredients
Ingredients for Instant Ragi Dosai
Ingredients for Cucumber Raita
Ragi dosa for weight loss nutrition compared with male and female DRI (Dietary Reference Intake)
Macros
Calories in ragi dosa for weight loss
a. Calories in ragi dosa for weight loss are 275.15 kCal; as much as 13.76 % of male DRI of 2000 kCal. Therefore, it can attain 18.34 % of female DRI of 1500 kCal.
b. Protein forms 17.05 % of the calories
c. Carbs form 61.80 % of the calories in ragi dosa for weight loss.
d. Fats form 18.81 % of the calories.
Macros in ragi dosa for weight loss
a. Protein in ragi dosa for weight loss – 11.73 gm, particularly 15.64 % of male DRI of 75 gm. Further, it can complete 20.85 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in ragi dosa for weight loss – 42.51 gm, therefore, is 15.46 % of male DRI of 275 gm. Therefore, it can achieve 20.61 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in ragi dosa for weight loss – 5.75 gm, notably 8.62 % of male DRI of 66.67 gm. As a result, a woman gets 11.50 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in ragi dosa for weight loss – 9.99 gm, thus is, 26.29 % of male DRI of 38 gm. Consequently, females get 39.96 % of female DRI of 25 gm.
e. Soluble Fibre – 1.92 gm, particularly 19.20 % of male DRI of 10 gm. Consequently, females will get as much as 19.47 % of female DRI of 9.86 gm.
f. Total Free Sugar – 2.67 gm, which is not only 4.45 % of male DRI of 60 gm but also 5.34 % of female DRI of 50 gm.
Vitamins in ragi dosai
a. Vitamin A – 125.79 mcg, as much as 13.98 % of male DRI of 900 mcg. Furthermore, women can get as much as 17.97 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.29 mg, particularly 24.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 26.36 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.43 mg, notably 8.94 % of male DRI of 16 mg and 10.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.21 mg, thus is, 16.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 3.23 mcg, therefore, is 10.77 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 82.28 mcg, as much as 20.57 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 11.94 mg, therefore, is 13.27 % of male DRI of 90 mg. Further, it is 15.92 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 16.5 mcg, notably 330.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.29 mg, thus is, 1.93 % of DRI of 15 mg for males and females.
l. Vitamin K – 39.31 mcg, as much as 32.76 % of male DRI of 120 mcg and 43.68 % of female DRI of 90 mcg.
Minerals in ragi dosai
a. Calcium – 202.38 mg, particularly 20.24 % of DRI of 1000 mg for males and females.
b. Phosphorus – 249.87 mg, therefore, is 35.70 % of DRI of 700 mg for males and females.
c. Iron – 4.65 mg, notably 58.13 % of male DRI of 8 mg and 25.83 % of female DRI of 18 mg.
d. Magnesium – 129.85 mg, thus is, 32.46 % of male DRI of 400 mg and 41.89 % of female DRI of 310 mg.
e. Copper – 648.9 mcg, as much as 72.10 % of DRI of 900 mcg for males and females.
f. Manganese – 1.7 mg, particularly 73.91 % of male DRI of 2.3 mg and 94.44 % of female DRI of 1.8 mg.
g. Molybdenum – 0.06 mcg, therefore, is 0.13 % of DRI of 45 mcg for males and females.
h. Zinc – 2.12 mg, notably 19.27 % of male DRI of 11 mg. At the same time, women get 26.50 % of female DRI of 8 mg.
i. Chromium – 20.28 mcg, thus is, 57.94 % of male DRI of 35 mcg. Besides, women too get 81.12 % of female DRI of 25 mcg.
j. Selenium – 21.66 mcg, as much as 39.38 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 778.53 mg, as much as 16.56 % of DRI of 4700 mg for males and females.
m. Sodium – 13.24 mg, particularly 0.88 % of DRI of 1500 mg for males and females.
n. Omega 3 – 109.31 mg, therefore, is 18.22 % of DRI of 600 mg for males and females,
o. Omega 6 – 1738.38 mg, not only 289.73 % of DRI of 600 mg for males and females.
Frequently asked question
Directions
Let's see how to make ragi dosa.
Wash all the veggies 2 to 3 times.
Chop onion, green chili, curry leaves, and coriander leave finely.
Wash and peel bottle gourd (lauki). And great it. Variation - In the case you don’t have bottle gourd, you can use pumpkin (my second best choice), carrot, or beetroot.
Take a bowl add 1 cup finer millet flour
½ cup chickpeas flour (besan),
Chopped onions, green chilies, coriander leaves, grated bottle gourd, chopped veggies and spices like coriander powder, roasted cumin powder, Carom seeds, and 1 tsp sesame seeds. First, mix them dry without adding water. Variation – Sesame seeds and carom seeds are optional are used to enhance the taste of the dosai. But having said that. if you add 3 - 4 spoons of sesame seeds it would increase the calories of the dosai. Nuts and seeds are loaded with proteins, vitamins, and minerals however they are also rich in fats and calories. Thus, we should consume nuts and seeds in moderation to limit our calories.
Now add 1/2 cup water and mix well.
Keep it aside for 15 min. Our instant Ragi dosa batter is ready. From this batter, I am making 7 instant Ragi dosa. The portions are divided to limit the calorie intake per dosa.
Heat the flat pan (Tawa) in medium flame, I am using here cast iron tawa, grease it with little oil.
If you are making this dosa in a non-stick skillet pan you don’t need to add oil to it. But I always prefer to you cast iron tawa to make the dosa.
Take a ladle full of Ragi dosa batter and spared it on tawa.
Add few drops of oil on top of the Ragi dosa.
Flip the Ragi dosa and cook it from the other side too.
Our healthy breakfast of instant Ragi dosa is ready. In the same way, we can make other Ragi dosa.
I love to have Ragi dosa with cucumber raita. Raita is made with curd as the base ingredient, as curd is rich in proteins and calcium, this is easy to prepare, and no oil recipe. Having ragi dosai with curd increases the protein content of the recipe. Even everyone in my family enjoys this recipe. Do try these recipe friends. Variation - If you want to increase the protein content of the recipe take ½ cup Ragi atta, ½ cup besan, and ½ cup soya atta. Soya flour is rich in proteins, which will increase the recipe protein value.
How to make Cucumber raita Wash and great a medium-size cucumber, add curd and a little salt.Mix well. Healthy cucumber raita is ready to serve.
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