Ever heard of the Ragi mudde? Down south, everybody knows, and in Karnataka some people have it almost every day. If not, then you might not know why are we calling it a superfood here. Firstly, it is not a laddoo as it appears in the picture, neither it is anything sweet. Mudde is a kannada word that means a lump or dough and the Ragi mudde is made up of finger millet. Basically, this small soft ball which is only made from two ingredients has plenty of nutrition that makes it a healthy superfood. Here is all you need to know about Ragi Mudde, and its ultimate benefits for the health-
The Ragi Mudde (Finger millet balls)
The Ragi Mudde is also known as Ragi sangati and kali, or simply referred as mudde or hittu. The finger millet swallow dish is made in states of Karnataka and Andhra Pradesh. Ragi Mudde is prepared using ragi (finger millet) flour and water. It is eaten with saaru, basaaru, upsaru, massoppu or nati koil saaru (chicken curry). People also savor it with dal, sambhar or simply yogurt and buttermilk.
There are similar variations of Ragi Mudde, like Dhindo eaten in the Northeast India, baadi in Uttarakhand and baari in Himachal Pradesh. Nowadays, people also make Akki tari mudde (made of coarse rice flour) and the jowar millet mudde.
Health benefits of the Ragi Mudde
Now comes the important part, why to incorporate the Ragi mudde in your eating? You will, when you know the health benefits it has-
The 150 gm Ragi mudde adds to your nutritional potion with the finger millet being rich in:
4 to 6gms of fiber that aids in digestion
150 to 200mg of calcium that fulfills up to 20% of your body’s daily needs and strengthens your bones
5mg of iron that will maintain your iron levels and help fight the condition of anemia
The ragi ball contains 250gm of calories, with 45gms of complex carbs which keeps you energized
For those suffering from Diabetes, the ragi mudde is just for you as it has a low glycemic index that will just keep your blood sugar levels stable
To be noted, the Ragi mudde being a whole grain food with plenty of fiber, it takes time to digest, time to release the sugar, hence the tummy is full for the entire day. For those worrying, the dish is gluten-free so take your chance!
How to make
The Ragi Mudde can be easily prepared within 25 minutes. All you need is the finger millet flour and water. Let’s get going-
Take 1tsp of ragi flour in a bowl. Add 3tsp of water to it and start mixing it to avoid the lumps. Make sure the mixture is smooth. Now take a pot and pour about 2 cups of water to it. You can add ½ tsp salt and 1tsp ghee to the water. Let it boil. Now, stir the flour mixture that you kept aside and pour it to the boiling water. Stir it well, so the mixture blends completely in the water.
Now, keep cooking the mixture on a medium heat until it boils and bubbles show up. Add flour to it and turn the flame to lowest. Take a wooden spatula and keep mixing the moisture to avoid lump formation. Let it all incorporate completely.
Here comes the steaming part. Cover the lid and let the mixture steam for five minutes straight. Now, turn off the heat but let it stay as it is with the lid covered. If it is cooked, you will observe that the mixture is dry and is brown at the bottom.
Take a plate and moisten it with water or oil. Spread out the mixture. Apply some oil or water on your hand and knead the dough for 2 minutes making it uniform and smooth. Now divide the dough mixture and roll out your balls. Do not make it too soft or sticky.
With this, you can serve the mudde with dal, sambhar or curry. Savor the healthiest breakfast and the most nutritious lentil dish that will keep you going for the whole day! Incorporate the Ragi mudde to your daily diet to ensure the long term benefits for your health. A reminder again, do not resist or even hesitate eating this dish.