STEAMED RAGI-RICE BALLS

Name: Steamed Ragi-Rice Balls
Prep time: 30 min
Cook time: 30 min
Ingredients: 1 cup Ragi flour; ¼ cup Rice flour; 2 tbsp Soya flour; 2 tbsp Green peas - crushed; 2 tbsp Flax seeds; 2 tbsp Ginger-green chili paste; Salt- to taste; 1 tbsp Oil; 1 ½ cups Water; 1 ½ tbsp Oil; 1 tbsp Mustard seeds; 1 tbsp Sesame seeds; 2 tbsp Roasted peanuts - crushed; 2 tbsp Urad dal; 2-3 Green Chili - chopped; 2-3 Dry Red Chilies - broken; 8-10 Curry leaves; Few pinches Hing; 2 tbsp Coriander leaves - chopped (garnish); 2 tbsp Scraped coconut - (garnish); A dash of lime

Nutrition with Vibha

June 14, 2024

super easy

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Steamed Ragi-Rice Balls

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Prep Time 30

Cook Time 30

Course Breakfast|dinner|lunch|Snack

Servings 4

Calories 278 kcal

Ingredients

Ingredients A

1 cup Ragi flour
¼ cup Rice flour
2 tbsp Soya flour
2 tbsp Green peas – crushed
2 tbsp Flax seeds
2 tbsp Ginger-green chili paste
Salt- to taste
1 tbsp Oil
1 ½ cups Water

Ingredients B For Vaghar

1 ½ tbsp Oil
1 tbsp Mustard seeds
1 tbsp Sesame seeds
2 tbsp Roasted peanuts – crushed
2 tbsp Urad dal
2-3 Green Chili – chopped
2-3 Dry Red Chilies – broken
8-10 Curry leaves
Few pinches Hing
2 tbsp Coriander leaves – chopped (garnish)
2 tbsp Scraped coconut – (garnish)
A dash of lime

Instructions

Mix the Ragi flour, Rice flour and Soya flour, add flax seeds and keep aside
In a thick bottom vessel, heat the water along with the oil, salt and crushed green peas
When it starts boiling add the ginger-chili paste
Shoot in the mixed flours, mix well and place a lid on top
After ten minutes, when the dough is moderately hot transfer it on to a big plate
Grease palms with oil and knead the dough. Make even sized medium balls
Place on a greased plate in a steamer and steam for 15 minutes

For Vaghar

Heat oil in a non-stick kadhai, add the mustardseeds, when they crackel, add the urad dal, red chilies, sesame seeds, hing,and curry leaves
Add the crushed peanuts and the steamed balls
Saute, cover and keep on a very low flame for afew minutes
Add the chopped coriander leaves and scrapedcoconut after putting off the flame
Add a dash of lime, adjust the seasoning and servehot by itself or with rasam, chutney or seasoned curds

Notes

Highlights

Ragi is high in calcium and vitamin D, both of which are beneficial to the bones
The isoflavones present in soy make it anti-diabetic and also increases your bodies’ energy levels which in turn enhances a good mood which makes soy an appropriate food choice for diabetic patients
Peas’ fiber and protein content are known to aid digestion, which can help balance blood sugar levels after a meal. On the glycemic index scale, peas are also low.
Flax seeds are high in fiber, omega-3 fatty acids, and other plant chemicals that may help with blood sugar control, insulin sensitivity, and heart disease risk factors.
Peanuts are high in unsaturated fat and other nutrients that help your body’s ability to regulate insulin

NUTRIENT VALUES PER SERVING

Energy	278 kcal
Carbohydrate	31.05 g
Protein	7.01g
Fat	10.81 g
Calcium	96.9 mg
Iron	0.63mg
Total Fiber	4.58 g
Soluble Fiber	0.48 g

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

STEAMED RAGI-RICE BALLS