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
- Rich in Calcium – Supports strong bones and teeth.
- High in Dietary Fibre – Aids digestion and promotes gut health.
- Good Source of Iron – Helps prevent anaemia.
- Gluten-Free – Ideal for people with gluten intolerance.
- Regulates Blood Sugar Levels – The complex carbs in ragi prevent blood sugar spikes.
- 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)
Nutrient | Amount per Serving |
---|---|
Calories | 180 kcal |
Protein | 5g |
Carbohydrates | 28g |
Fibre | 2g |
Calcium | 80mg |
Iron | 1.5mg |
Healthy Fats | 6g |
Sugar | 10g |
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!
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Enjoy making and savouring this healthy and delicious Ragi Payasam!