Ragi Soft Tacos are a delicious and nutritious twist on traditional tacos, made with ragi (finger millet) flour. This gluten-free and fibre-rich alternative is packed with essential nutrients, making it a healthy choice for any meal. Whether you’re looking for a high-protein taco option or a way to incorporate millet into your diet, this recipe is perfect. In this blog, we will guide you through a step-by-step process on how to make Ragi Soft Tacos at home and explore their nutritional benefits.
Ingredients for Ragi Soft Tacos
- 1 cup ragi (finger millet) flour
- 1/2 cup whole wheat flour (or gluten-free flour for a fully gluten-free option)
- 1/2 teaspoon salt
- 1/4 teaspoon baking powder
- 1 tablespoon olive oil
- 3/4 cup warm water (adjust as needed)
For the Filling:
- 1 cup grilled or sautéed vegetables (bell peppers, onions, zucchini)
- 1/2 cup cooked beans (black beans, kidney beans, or chickpeas)
- 1/2 teaspoon cumin powder
- 1/2 teaspoon paprika or chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 cup shredded cheese (optional)
- 1/4 cup avocado slices
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon lime juice
Step-by-Step Recipe for Ragi Soft Tacos
- Prepare the Dough
- In a mixing bowl, combine ragi flour, whole wheat flour, salt, and baking powder.
- Add olive oil and mix well.
- Gradually add warm water while kneading the dough until it forms a soft and pliable consistency.
- Cover and let it rest for 10-15 minutes.
- Rolling and Cooking the Tortillas
- Divide the dough into equal portions and roll them into small balls.
- Using a rolling pin, flatten each ball into a thin tortilla.
- Heat a skillet over medium heat and cook each tortilla for 1-2 minutes on each side until it forms light brown spots.
- Keep the tortillas warm in a covered container.
- Prepare the Filling
- Heat a pan over medium heat and add a little oil.
- Add the vegetables and cook until slightly tender.
- Stir in the cooked beans, cumin powder, paprika, garlic powder, and salt.
- Cook for another 2-3 minutes and remove from heat.
- Assembling the Tacos
- Place a portion of the vegetable and bean mixture onto each ragi tortilla.
- Top with shredded cheese, avocado slices, and fresh cilantro.
- Drizzle lime juice over the tacos for extra flavour.
- Serve immediately with salsa or yogurt dip.
Nutritional Information of Ragi Soft Tacos
Here’s the approximate nutritional value per serving (1 taco, ~80g):
- Calories: 180-200 kcal
- Carbohydrates: 30g
- Protein: 6-7g
- Fibre: 4-5g
- Calcium: 120-150mg
- Iron: 1.5-2mg
- Fat: 5-6g (mainly from olive oil and avocado)
Health Benefits of Ragi Soft Tacos
- Rich in Calcium: Supports bone health and teeth strength.
- Gluten-Free Alternative: Replace wheat flour with a gluten-free alternative for a fully gluten-free meal.
- High in Fibre: Aids digestion and promotes gut health.
- Low Glycaemic Index: Helps in stabilizing blood sugar levels.
- Protein-Packed: Beans and vegetables add essential proteins and nutrients.
Ragi Soft Tacos are a delicious and healthy alternative to traditional tacos. Whether you are looking for a high-fibre meal, a gluten-free option, or a nutritious dinner idea, this recipe is perfect for you. Try making Ragi Soft Tacos at home and enjoy their health benefits.
Let us know in the comments if you tried this recipe or have any variations to share!