Ragi Rava Idli Recipe – Steamed High Protein Finger Millet Idli
The Ragi Rava Idli Recipe offers a nutritious and delicious twist on the traditional South Indian breakfast. Made from finger millet (Ragi) flour and semolina (Sooji), this dish is a perfect blend of flavors and nutrients. Ragi, known for its high protein and fiber content, combined with semolina and yogurt, makes these idlis a wholesome, diabetic-friendly meal choice. Whether served as a quick breakfast or a light snack, this recipe ensures that you start your day with energy and health benefits.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Serves: 4-6
Ingredients
For the Ragi Idli Batter:
| Ingredient | Quantity |
|---|---|
| Ragi Flour (Finger Millet / Nagli) | 1 cup |
| Sooji (Semolina / Rava) | 1 cup |
| Curd (Dahi / Yogurt) | 1 cup |
| Fresh Ginger (grated) | 1 inch |
| Enos Fruit Salt | 1 teaspoon |
| Sesame (Gingelly) Oil | 1 teaspoon |
| Salt | To taste |
For Seasoning (Tadka):
| Ingredient | Quantity |
|---|---|
| Sesame (Gingelly) Oil | 1/2 teaspoon |
| Mustard Seeds (Rai / Kadugu) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Fresh Curry Leaves (finely chopped) | 1 sprig |
| Fresh Ginger (finely chopped) | 1 inch |
Instructions
-
Prepare the Idli Batter:
- In a large mixing bowl, combine the ragi flour, sooji, curd, enos fruit salt, sesame oil, and salt.
- Gradually add water (around 1-1/2 cups) to form a thick batter, mixing well to ensure there are no lumps.
- Let the batter rest for 10-15 minutes. As it rests, the batter will thicken, giving the idlis their characteristic texture.
-
-
Prepare the Seasoning (Tadka):
- While the batter is resting, heat 1/2 teaspoon sesame oil in a small pan over medium heat.
- Add mustard seeds and urad dal. Allow the mustard seeds to crackle and the dal to turn golden brown and crisp.
- Once the dal has crisped up, add the chopped curry leaves, grated ginger, and chopped green chilies. SautΓ© for a few seconds until aromatic.
- Turn off the heat and let the seasoning cool before adding it to the batter.
-
Combine the Tadka with the Batter:
- Once the resting period is complete, pour the prepared seasoning (tadka) into the batter and stir well to incorporate all the flavors.
-
Steam the Idlis:
- Grease your idli molds with a little sesame oil to prevent sticking.
- Spoon the prepared ragi batter into the molds, filling them only halfway.
- Heat water in a steamer and place the filled idli molds inside.
- Cover and steam on high heat for about 10-12 minutes or until a knife inserted into the idlis comes out clean.
-
Serve:
- Let the idlis rest for 3-4 minutes before removing them from the molds. This ensures they set properly.
- Dip a spoon in water and gently slide the idlis out of the mold.
- Serve the Ragi Rava Idli hot with tomato chutney and idli milagai podi for a delightful South Indian breakfast. These idlis make a great option for diabetic-friendly meals as well as a protein-packed snack.
Nutritional Information (per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~130 kcal |
| Protein | ~4g |
| Carbohydrates | ~25g |
| Fiber | ~4g |
| Fat | ~4g |
| Sodium | ~200 mg |
| Calcium | ~50 mg |
| Iron | ~1 mg |
Tips for Best Results:
- If you prefer a fluffier texture, allow the batter to rest longer before steaming.
- You can experiment with adding chopped vegetables like carrots or peas into the batter for a more colorful and nutritious idli.
- For extra flavor, use ghee in the seasoning instead of sesame oil.
- If you donβt have Enos fruit salt, you can substitute it with a pinch of baking soda and lemon juice to achieve the same lightness.
This Ragi Rava Idli recipe is not only a healthy choice for a South Indian breakfast but also provides a good amount of protein and fiber. Perfect for those managing their blood sugar levels or anyone looking for a nutritious and delicious start to their day!
