Ragi Upma ( Iron Rich)

Ragi Upma (  Iron Rich)

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Ragi Upma is a great breakfast option when you want to have a healthy yet easy breakfast. Red millet flour, so full of fibre and iron, makes this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Make sure you serve it immediately or it will turn lumpy.

Ragi Upma ( Iron Rich) recipe - How to make Ragi Upma ( Iron Rich)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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  1. Dry roast the ragi flour and semolina in a broad non-stick kadhai on a medium flame for 4 to 5 minutes or till it turns light brown in colour, while stirring continuously. Keep aside.
  2. Heat the oil in a broad non-stick pan and add the mustard seeds.
  3. When the seeds crackle, add the asafoetida, curry leaves, green chillies and onions and sauté on a medium flame for 1 minute.
  4. Add the carrots and sauté on a medium flame for 1 more minute.
  5. Add the roasted ragi- semolina mixture and salt and sauté on a medium flame for 1 to 2 minutes.
  6. Add 4 cups of hot water and cook on a slow flame for 2 to 3 minutes or till the water evaporates, while stirring continuously.
  7. Add the coriander, mix well and cover and keep aside for 2 to 3 minutes.
  8. Serve hot.
Nutrient values (Abbrv) per serving
Energy216 cal
Protein4.8 g
Carbohydrates42.1 g
Fiber5.1 g
Fat3.2 g
Cholesterol0 mg
Sodium15.7 mg


Ragi Upma ( Iron Rich)
 on 09 Aug 18 08:48 PM

Ragi Upma ( Iron Rich)
 on 30 Dec 15 04:06 PM

i am gluten sensitive. so this recipe is wonderful for me. i substitute semolina with rice flour.
Ragi Upma ( Iron Rich)
 on 16 Feb 15 04:38 PM

Love this recipe.