Gluten free Ragi Payasam (Kheer) and Its Nutritional Information

Introduction

Ragi Payasam, also known as Ragi Kheer, is a nutritious and delicious Indian dessert made from ragi (finger millet). This creamy, gluten-free dessert is rich in calcium, fibre, and essential minerals, making it a perfect treat for both taste and health. In this blog, we will explore how to make Ragi Payasam (Kheer) and its nutritional information to help you enjoy a guilt-free indulgence.

Health Benefits of Ragi Payasam

  1. Rich in Calcium – Supports strong bones and teeth.
  2. High in Dietary Fibre – Aids digestion and promotes gut health.
  3. Good Source of Iron – Helps prevent anaemia.
  4. Gluten-Free – Ideal for people with gluten intolerance.
  5. Regulates Blood Sugar Levels – The complex carbs in ragi prevent blood sugar spikes.
  6. Boosts Energy – A great energy-boosting dessert for all age groups.

Ingredients Required

To prepare a healthy and delicious Ragi Payasam, you will need:

  • ½ cup ragi flour (finger millet flour)
  • 2 cups milk (or coconut/almond milk for a vegan option)
  • ½ cup jaggery (powdered)
  • ¼ cup grated coconut (optional)
  • ¼ cup mixed nuts (almonds, cashews, pistachios – chopped)
  • 1 teaspoon cardamom powder
  • 1 tablespoon ghee (for roasting nuts, optional)
  • 2 cups water
  • A few saffron strands (optional, for flavour and colour)

Step-by-Step Recipe: How to Make Ragi Payasam (Kheer)

Step 1: Prepare the Ragi Mixture

  • In a small bowl, mix ragi flour with ½ cup water to form a lump-free paste.

Step 2: Cook the Ragi

  • Heat a pan and add the remaining 1½ cups of water.
  • Add the ragi paste to the pan and cook on a low flame, stirring continuously to avoid lumps.
  • Cook for 5-7 minutes until the mixture thickens.

Step 3: Add Milk and Sweetener

  • Slowly pour in the milk while stirring continuously.
  • Add jaggery and mix well until fully dissolved.
  • Allow it to simmer for 5 more minutes.

Step 4: Flavour and Garnish

  • Add cardamom powder and grated coconut.
  • In a separate pan, heat ghee and roast the chopped nuts until golden brown.
  • Add the roasted nuts and saffron strands to the Payasam and mix well.

Step 5: Serve and Enjoy

  • Serve warm or chilled as per your preference.
  • Garnish with additional nuts before serving.

Nutritional Information of Ragi Payasam (Per Serving – Approximate Values)

NutrientAmount per Serving
Calories180 kcal
Protein5g
Carbohydrates28g
Fibre2g
Calcium80mg
Iron1.5mg
Healthy Fats6g
Sugar10g

Tips for Making Perfect Ragi Payasam

  • Use fresh ingredients to enhance taste and nutrition.
  • Adjust sweetness by modifying the jaggery quantity.
  • For a vegan version, replace milk with coconut or almond milk.
  • Ensure continuous stirring to avoid lumps while cooking ragi.

Ragi Payasam is a perfect combination of taste and nutrition, making it a healthy dessert option for all. With high calcium, fibre, and iron content, it supports overall well-being. Try this simple and delicious recipe at home to enjoy a wholesome treat!

If you found this recipe helpful, share it with friends and family!

Enjoy making and savouring this healthy and delicious Ragi Payasam!

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