Ragi Arepas are a nutritious and gluten-free twist on traditional arepas, a popular dish from Latin America. Made with ragi (finger millet) flour, these arepas are packed with fibre, protein, calcium, and essential nutrients. They are perfect for a healthy breakfast, lunch, or snack. In this blog, we will guide you through a step-by-step process on how to make Ragi Arepas at home and explore their nutritional benefits.
Ingredients for Ragi Arepas
- 1 cup ragi (finger millet) flour
- 1/2 cup cornmeal or masa harina
- 1/2 teaspoon salt
- 1 teaspoon olive oil or melted butter
- 3/4 cup warm water (adjust as needed)
- 1/4 teaspoon baking powder (optional for fluffier arepas)
- 1/4 cup grated cheese (optional for extra flavor)
Step-by-Step Recipe for Ragi Arepas
- Prepare the Dough
- In a mixing bowl, combine ragi flour, cornmeal, salt, and baking powder.
- Add olive oil or melted butter and mix well.
- Gradually pour in warm water while kneading the dough until it becomes soft and pliable.
- If using, mix in grated cheese for extra flavor.
- Let the dough rest for 5-10 minutes.
- Shape the Arepas
- Divide the dough into equal portions and roll them into balls.
- Flatten each ball into a thick disc, about 1/2 inch in thickness.
- Cooking the Arepas
- Heat a pan or skillet over medium heat and lightly grease it with oil.
- Place the arepas on the pan and cook for 4-5 minutes on each side until they develop a crispy crust.
- Optionally, transfer them to a preheated oven at 350°F (175°C) for another 10 minutes to ensure they cook through.
- Serving
- Serve warm with avocado, cheese, beans, or your favorite dips.
- Can be paired with eggs, meats, or salads for a complete meal.
Nutritional Information of Ragi Arepas
Here’s the approximate nutritional value per serving (1 arepa, ~60g):
- Calories: 150-170 kcal
- Carbohydrates: 28g
- Protein: 4-5g
- Fiber: 3-4g
- Calcium: 100-130mg
- Iron: 1.2-1.5mg
- Fat: 3-5g (mainly from olive oil and cheese if used)
Health Benefits of Ragi Arepas
- High in Calcium: Supports strong bones and teeth.
- Gluten-Free Alternative: Suitable for those with gluten intolerance.
- Rich in Fibre: Aids digestion and promotes gut health.
- Low Glycemic Index: Helps in stabilizing blood sugar levels.
- Boosts Energy Levels: High iron content prevents anaemia and fatigue.
Ragi Arepas are a delicious and healthy alternative to traditional arepas. Whether you are looking for a high-fiber meal, a gluten-free option, or a nutritious breakfast, this recipe is perfect for you. Try making Ragi Arepas at home and enjoy their health benefits.
Let us know in the comments if you tried this recipe or have any variations to share!