DrinkVegetarian

Sweet ragi malt

Name: Sweet ragi malt
Prep time: 2 min
Cook time: 8 min
Total time: 10 min
Yield: 1 serving
Cuisine: Indian
Ingredients: 2 tbsp Ragi flour, about 20 g; 150 ml Water; 100 ml Toned milk; 1 tsp Jaggery, grated, about 5 g; 1 pod Green cardamom, crushed; 1 pinch Salt

Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.

Time: 10 min (2 prep + 8 cook)
Makes: 1 serving
Level: Easy
Gear: Pan

Per serving

1 cup (250 ml)

Calories: 145kcal
Protein: 5g
Carbs: 25g
Fibre: 2g
Fat: 3g
Sugar: 10g

Ragi (finger millet) malt is the South Indian breakfast drink: a couple of spoons of ragi flour cooked in water until it thickens slightly, then thinned with milk and lightly sweetened. Ragi is one of the richest plant sources of calcium and the drink keeps you full longer than a cup of tea. Have it at breakfast or within an hour after a morning workout.

Calcium rich
Budget
Under 15 min
Breakfast
Post-workout

Contains dairy.

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Ingredients

1 serving

Method

1
Mix the ragi flour with 50 ml of the water in a cup until smooth with no lumps.
2
Bring the remaining 100 ml water to a boil in a small pan on medium heat, lower the flame and pour in the ragi slurry while stirring continuously.
3
Cook on low for 4 to 5 minutes, stirring, until it thickens to a pouring custard and the raw smell of ragi is gone.
4
Stir in the milk, jaggery, cardamom and salt, warm through for 1 minute and pour into a cup. Drink warm.

Tips

Keep stirring; ragi sticks and lumps the moment you look away.
Make it thicker with less water and it becomes ragi porridge for a spoon.

Swaps

Sprouted ragi flour tastes less earthy and is easier to digest; same quantities.
Use unsweetened soy milk for a vegan version with the same protein.

Storage

Drink fresh; it sets to a jelly as it cools and does not reheat well.

Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.

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Calories
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Protein
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