Ragi or finger millet is one of the most nutritious, protein and calcium rich millets, very popular among farmers’ communities.
Ragi mudde could well be one of the oldest staple dishes in south Karnataka, in cities like Bengaluru, Mandya and Mysore. Ragi or finger millet is one of the most nutritious, protein and calcium rich millets, very popular among farmers’ communities. Ragi mudde is both vegan and whole food plant based by default - as long as you skip the salt!
Getting ragi mudde perfect needs some practice. There are various methods one can follow to prepare ragi balls.
People say the best way to eat ragi mudde is to swallow every mouthful without chewing much. This will make you really full and keep hunger away for a long time. This also reduces your postprandial glycemia - giving you a lower sugar spike after meals.
Ragi mudde is bland so it is always served with some yummy curries. If you want to get really authentic with this recipe, serve it with bass saaru (basidha saaru), or massoppu saaru.
Whole Food Plant Based Ragi Mudde Recipe
Course: Course 3 (Grain Dish) for Lunch & Dinner Meals
Cuisine: Karnataka Recipe from South India
Prep Time: 5 minutes
Servings 1 person
Cook Time: 10 minutes
1/2 cup Ragi flour Finger millet flour
2 tbsp Flaxseeds
1 cup Water
- Grind flaxseeds to get flaxseed powder.
- Mix 1/2 cup ragi flour with 1 cup water and keep it on the stove, on low flame.
- Keep stirring with a wooden ladle or spatula to avoid lumps. Continue stirring till it cooks well. Close lid for few minutes and keep the flame on low. Make sure it doesn't get burnt.
- Once it is properly cooked, switch off the stove and keep it closed for few minutes.
- Take water in a small bowl. Pour the cooked mixture on a wooden board or a steel plate. Add flaxseed powder. Dip your hands in cold water and then knead the mixture for sometime. Apply cold water on both hands and then mould it into a sphere.
- Serve ragi mudde with warm massoppu saaru and hesaru kaalu!
Plant Based Chef Pro Tips for the Best Ragi Mudde Recipe
- Another method is to keep water for boiling, add ragi flour to it and close the lid. Once it is cooked well, then stir it well. But there are chances that this won't work, especially if the ragi and the water don't mix well.
- Traditionally, ragi mudde is prepared in a mud pot fixed with a y-shaped wooden tool, and another long, thick piece of wood is used to stir and mash it inside the pot.
Nutrition Science Highlights for WFPB Ragi Mudde Recipe
- Why whole grains? Whole grains are healthier than refined grains such as white rice, refined flours, maida, rava, etc., as the bran layer is intact, with all its vitamins, minerals, and phytonutrients. Whole grains have been found to be protective against a whole range of chronic diseases, including heart disease, diabetes, and lifestyle-related cancers.
- Why cool grains? When cooked grains are allowed to cool on the counter or in the fridge, the starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the whole grain even healthier. For the same reason, parboiled whole grains can be used as well.
- Why flaxseed powder? Whole grains are super healthy foods, but whole grain flours, not so much. Because of a smaller particle size, the starch from ground up grains gets absorbed much faster than from intact whole grains, causing a glucose spike and insulin spike in the blood. This is why we recommend coarsely ground whole grains as against finely ground whole grains. When we cook dishes using whole grain flours, it is wise to add an ingredient that makes the dish sticky and slows down absorption. Flaxseed is a perfect addition for making rotis. In addition, flaxseed contains high levels of omega 3 fats and cancer-fighting lignans. For the same reason, eating grain flour dishes with pulses and legumes, such as roti and dal, is a great idea too.