
Ragi ambli
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
- Time
- 18 min (10 prep + 8 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Pan
Per serving
1 tall glass (350 ml)
- Calories
- 120kcal
- Protein
- 5g
- Carbs
- 19g
- Fibre
- 2g
- Fat
- 3g
- Sugar
- 4g
Ambli (ragi koozh in Tamil) is what farm workers in Karnataka and Tamil Nadu drink mid-morning: ragi flour cooked in water, cooled, and whisked with curd or buttermilk, salt, chopped onion and green chilli. It is filling, calcium-rich and cooling, and the curd adds live cultures. Have it as a late-morning filler or an hour before an afternoon workout.
- Calcium rich
- Gut friendly
- Budget
- Low calorie
- No added sugar
- Lunch
- Pre-workout
Contains dairy.
Free account, no card: save favourites and count this dish in your day.
Ingredients
Method
- 1
Mix the ragi flour with 50 ml of the water until smooth. Boil the remaining 150 ml in a small pan on medium heat.
- 2
Lower the heat and pour in the slurry, stirring continuously. Cook on low for 5 minutes, stirring, until it thickens and the raw smell goes.
- 3
Switch off and let it cool for 10 minutes (or faster in a bowl of cold water) until barely warm; hot ragi curdles the curd.
- 4
Whisk the curd with the salt until smooth, then whisk in the cooled ragi until there are no lumps. Stir in onion, chilli, curry leaves and coriander. Serve at room temperature or chilled.
Tips
- Traditionally the cooked ragi is left overnight to ferment slightly, which gives a pleasant sourness; try it in summer.
- Thin with extra water or buttermilk if it is too thick to drink.
Swaps
- Use 150 ml chaas instead of curd for a thinner, lighter version at about 90 kcal.
Storage
Keeps 1 day in the fridge; stir before drinking.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More drinks
Cold coffee without sugar
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
- 4 min
- Calories
- 120 kcal
- Protein
- 6 g protein
Masala chaas
Thin, salty, spiced buttermilk for after lunch: 60 kcal, cooling and good for digestion.
- 5 min
- Calories
- 60 kcal
- Protein
- 3 g protein
Salted mint lassi
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
- 5 min
- Calories
- 85 kcal
- Protein
- 5 g protein