STEAMED RAGI-RICE BALLS
Nutrition with Vibha
June 14, 2024
super easy
Steamed Ragi-Rice Balls
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 or TAMBOLI
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
| 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 |
Tambuli Curd Tadka
Ingredients
- Cucumber- 1 tablespoon, finel chopped *
- Curds-1 cup
- Garden cress seeds- 1 teaspoon
To Grind:
- Coconut-2 -3 tablespoons
- Cucumber- ½ - ¾ cup, peel, chop
- Jeera- 1 teaspoon
- Ginger- ½ tsp
- Pepper corns- ¼- ½ teaspoon
- Jeera ½ teaspoon
- Coriander leaves- 2 -3 tablespoons
- Green chili-1, or to taste
- Salt- to taste
Foe Vagar:
- Oil- 1 teaspoon, (coconut oil preferred)
- Mustard seeds- ½ teaspoon
- Urad dal- 1 teaspoon
- Dry red chilli-2, nos
- Garlic-2 flakes, (optional)
- Hing- few pinches
- Curry leaves- few
- Sesame seeds- 1 teaspoon
Instructions
- Grind the ingredients -B- in a blender to a smooth paste adding some water
- Add the curds to it and blend again
- Transfer to a big bowl, mix in some chilled water and the chopped cucumber bits and the garden cress seeds
- Make a vaghar of the ingredients mentioned, pour it over the Tamboli
- Chill for a while, serve with Steamed Ragi balls
- *Tambuli can be had by itself too
Steamed Ragi-Rice Balls
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 or TAMBOLI
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
| 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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