Ragi Gulab Jamun is a healthy twist on the traditional Indian sweet, incorporating the goodness of ragi (finger millet) for a more nutritious treat. This delicious dessert is rich in fiber, calcium, and essential minerals while maintaining the soft, melt-in-the-mouth texture of classic gulab jamun. In this blog, we will explore how to make Ragi Gulab Jamun and its nutritional information, ensuring a balance between taste and health.
Health Benefits of Ragi Gulab Jamun
- Rich in Calcium – Strengthens bones and teeth.
- High in Dietary Fibre – Aids digestion and promotes gut health.
- Good Source of Iron – Helps prevent anaemia and boosts haemoglobin levels.
- Gluten-Free Option – Suitable for those with gluten intolerance.
- Regulates Blood Sugar – Has a low glycaemic index for slow energy release.
- Protein-Rich – Aids in muscle recovery and growth.
Ingredients Required
To prepare soft and delicious Ragi Gulab Jamun, you will need:
For the Gulab Jamun:
- 1 cup ragi flour (finger millet flour)
- ½ cup whole wheat flour (or all-purpose flour for texture)
- ½ cup milk powder
- ½ teaspoon baking soda
- ¼ cup ghee or melted butter
- ¼ cup yogurt
- 1 teaspoon cardamom powder
- ¼ cup warm milk (as needed to bind the dough)
- Oil or ghee (for frying)
For the Sugar Syrup:
- 1 cup sugar
- 1 cup water
- 1 teaspoon rose water
- ½ teaspoon cardamom powder
- A few saffron strands (optional)
Step-by-Step Recipe: How to Make Ragi Gulab Jamun
Step 1: Prepare the Dough
- In a bowl, combine ragi flour, whole wheat flour, milk powder, baking soda, and cardamom powder.
- Add ghee and yogurt, mixing well to form a crumbly texture.
- Gradually add warm milk, kneading into a soft and smooth dough.
- Cover and let it rest for 15 minutes.
Step 2: Make the Sugar Syrup
- In a saucepan, add sugar and water.
- Boil the mixture until slightly thickened.
- Add rose water, saffron strands, and cardamom powder, then set aside.
Step 3: Shape and Fry the Jamuns
- Divide the dough into small, smooth balls without cracks.
- Heat oil or ghee in a deep pan over low-medium heat.
- Fry the jamuns until golden brown, ensuring they cook evenly.
Step 4: Soak and Serve
- Transfer the fried jamuns to the warm sugar syrup.
- Let them soak for at least 2 hours before serving.
- Garnish with chopped nuts before serving.
Nutritional Information of Ragi Gulab Jamun (Per Serving – Approximate Values)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 4g |
| Carbohydrates | 28g |
| Fiber | 2g |
| Calcium | 80mg |
| Iron | 1.5mg |
| Healthy Fats | 6g |
| Sugar | 12g |
Tips for Making Perfect Ragi Gulab Jamun
- Ensure smooth dough to avoid cracks in the jamuns.
- Fry on low-medium heat to cook evenly without burning.
- Use warm sugar syrup for better absorption.
- For a vegan version, replace milk powder with almond powder and use plant-based milk.
Ragi Gulab Jamun is a delicious and healthy take on a classic Indian dessert, making it a guilt-free indulgence. With high fibre, calcium, and iron content, it is perfect for festive occasions and daily treats. Try this simple and easy recipe at home for a nutritious and tasty dessert!
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Enjoy making and savouring this healthy and delicious Ragi Gulab Jamun!