RAGI ROTI WITH SPINACH MANGO DAL/SAMBAR/VEGETABLES WITH YOGURT

Ragi roti with Spinach Mango Dal or Sambar or Vegetables with Yogurt 

We liked the new taste of Ragi roti . I tried with ragi flour and Chickpea flour . Not able to prepare Roti’s . So added Wheat flour. Came out perfect .  Second time I tried with Yellow Moong flour and Rice flour . We liked this combination too .Serve them warm . If any left over’s  transform them into Crackers. No need to Bake or Deep fry . Kids will like to munch on them . They tasted good with Spices . I didn’t use rolling Pin and Board to roll the Roti’s . Took the help of Ziplock . Cut the sides of Ziplock and place the RAGI BALL , press with your fingers. Cover with the Ziplock and press with a ROUND BOWL for perfect and even roti .  

                    Ragi is the common name of Finger millet in southern part of India . It is a whole grain which contains all 3 parts of the Kernel the bran , germ and endosperm  which makes it healthier and contains fiber and other essential Vitamins which are not lost in Processing . Fiber gives a feeling of fullness and controls excessive food consumption .Because of the fiber it slows down the digestion and controlling Blood sugar levels in case of diabetics. . They are too tiny to be processed and consumed in its purest form .Ragi flour is prepared by either crushing dried grains or sprouting , drying and grinding.  It is gluten free and substitute for Wheat .

100 grams of Ragi flour contain 336 k cal of carbohydrates ( least on calories , protein and fat) . Major portion of ragi flour is carbohydrates followed by protein and fiber and least amount of fat. Good source of calcium and the rest of other minerals ( Iron , niacin , Thiamin and Riboflavin ) are small . When compared to Brown rice , wheat , maize Ragi calcium in mgs is 350 ( Brown rice – 33 , Wheat – 30 , and maize – 26) . Even a diabetic needs carbohydrates for energy . All cereals contain 70 percent starch .Carbohydrate comparison with other grains ( Ragi – 72.6) , Brown rice( 76) , Wheat (71) maize (73).When compared with Brown rice , Wheat and Maize it is least in calories , protein and fat. Excess eating of Ragi could lead to Kidney stones and ensure moderate eating.  According to Ayurveda Ragi is high in Calcium . Excess consumption can lead to Kidney stones. 2 to 3 tbsp of Ragi flour is safe to consume 3 times a week.

If you eliminate grains you tend to over eat other foods which could lead to more body fat. Consume half of all grains as whole grains. Grains are incomplete protein . They may not contain all essential amino acids. Mixing cereals and pulses increases the nutrition value . Mix with gram flour or soyabean flour to enhance the fiber and protein quality and lowers GI . Source : HM

                 Simple and easy recipe with 3 main Ingredients . Serve with Dal or Sambar or with Yogurt Curry. Here is the recipe .

NOTE : Serve warm . Don’t refrigerate and reheat . 

Recipe for 4 Roti’s .

Preparation and Cooking time : 20 Minutes

INGREDIENTS:

1. Ragi flour – 1/2 Cup ( store bought)

2. Chickpea flour( Besan) – 1/4 th cup or Yellow Moong Dal flour

3. Wheat flour – Handful or Rice flour

4. Warm water – 1/4 th Cup

5. Oil – 2 tbsp

6. Rasam powder or sambar powder or Curry Powder – 1/2 to 1 tbsp

7. Ajwain – 1/4 th tbsp

8. Salt

9. Finely Chopped Onions

10 . Finely chopped Coriander

METHOD :

1. Mix Ragi flour with Chickpea flour , Wheat flour , Spices, Ajwain , 1 tbsp Oil , Salt, finely chopped Onions and Finely chopped Coriander .

2. Add water slowly and mix the flour like Chapathi dough .

3. No need to rest the dough , you can Prepare roti’s immediately .

4. Divide the dough into 4 equal portions . Shape them into ball by greasing your hand with little Oil. Cut the sides of Ziplock bag and grease with little Oil . Place the dough inside the Ziplock and press with your fingers . Cover with Ziplock and press with a round Bowl . So the roti will be even .

5. Heat a pan and fry the roti’s . Apply Oil when you flip .

SERVE WARM with Dal or Raita or any Vegetable Gravy .

RECIPE LINK FOR SPINACH  MANGO DAL prepared with three  Dals . Try my Version: 

https://vegetarianhomestylecooking2015.wordpress.com/2016/06/28/spinach

RECIPE LINK FOR CUCUMBER SESAME  SEEDS PICKLE . It stays good for 3 to 4 days in the refrigerator. Serve with any roti . Enhances the taste of the meal. 

https://vegetarianhomestylecooking2015.wordpress.com/2017/03/20/Cucumber

 

 

 

 

 

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