RAGI AVAL

ragi aval:

Instructions:

1. Place the ragi flakes in a large bowl and rinse them with water a couple of times. Drain the water and add enough fresh water or milk to soak the flakes completely. Let them soak for about 10-15 minutes until they soften slightly.

2. While the ragi flakes are soaking, prepare the other ingredients. Grate the coconut if using fresh coconut, chop the nuts, and measure out the sugar or jaggery.

3. After soaking, drain any excess water or milk from the ragi flakes using a sieve or strainer. Press lightly to remove any excess liquid.

4. Heat ghee or coconut oil in a pan over medium heat. Add the chopped nuts and roast them until they turn golden brown and fragrant. Remove them from the pan and set aside.

5. In the same pan, add the soaked ragi flakes along with a pinch of salt. Stir well and cook for a few minutes until the flakes are heated through.

6. Add the grated coconut to the pan and mix well with the ragi flakes. Cook for another couple of minutes to allow the flavors to blend.

7. Stir in the sugar or jaggery, adjusting the amount according to your taste preferences. If using jaggery, you may need to melt it slightly by cooking it with the ragi flakes for a few minutes.

8. Finally, add the roasted nuts back to the pan and sprinkle ground cardamom if using. Mix everything together gently and cook for another minute.

9. Remove the pan from the heat and transfer the ragi aval to a serving dish. Serve warm as is or with a side of yogurt or fruit for a wholesome breakfast or snack.

Ingredients:

• 1 cup ragi flakes (aval)
• 1/2 cup grated coconut
• 1/4 cup chopped nuts (like almonds, cashews, or pistachios)
• 2-3 tablespoons sugar or jaggery (adjust to taste)
• 1/2 teaspoon ground cardamom (optional)
• A pinch of salt
• 1 tablespoon ghee or coconut oil
• Water or milk (enough to soak the ragi flakes)

Ragi aval, or flattened finger millet, is a nutritious option. Per serving, it offers approximately 150 calories, 1.5g fat, 31g carbohydrates, 3g protein, and 3g fiber. Rich in calcium, iron, and essential amino acids, it promotes bone health and aids in digestion. Additionally, it has a low glycemic index, making it a suitable choice for those managing blood sugar levels.

Ragi Aval, or flattened finger millet, is a versatile and nutritious ingredient. Easily incorporated into your diet, it can be used to make porridge, upma, or as a base for snacks like savory or sweet dishes. Simply soak it in water, and it's ready to be cooked or blended into various recipes. Rich in fiber and nutrients, Ragi Aval adds a healthy twist to your meals.