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The fact that 2023 is the International Year of Millets, as declared by the United Nations, is very well known. The fact that India is a country of diverse millets is also well known and acknowledged globally. While the rest of the world is only catching up to the benefits of millets now, India has, for centuries, celebrated millets and their nutritional benefits through a whole spate of traditional recipes. And now, the Food Safety and Standards Authority (FSSAI) of India has also joined in to share traditional millet recipes for your benefit.
In a recent post on social media, the FSSAI shared the recipe for Ambali made with Ragi or finger millets. “Starting the day with the goodness of Ragi Ambali – a nutritious and refreshing way to fuel body and mind!” the FSSAI explained in the caption. The recipe, which is fully detailed and provides not only ingredients and method of making the recipe, but also the nutritional value you can get from a single serving of Ragi Ambali.
For those unaware, Ragi Ambali is a traditional South Indian beverage that is made with finger millets and has a distinct reddish colour. Also known as Ragi Ganji, this beverage is especially made during the long summer and hot monsoon months of the years thanks to its cooling properties. Popular in the states of Karnataka, Andhra Pradesh and Tamil Nadu, this traditional millet beverage should be included in your diet for its many benefits.
Video Credit: YouTube/Hebbars Kitchen
Wondering what these benefits are? Well, firstly, finger millets or Ragi is very rich in calcium, dietary fibre, iron and many other essential nutrients. Because it is also gluten-free and has a low glycaemic index, it is safe and healthy for consumption by most people—even those with diabetes, hypertension and other health issues. Ragi Ambali is made with buttermilk, which is why it also aids digestion and can be enjoyed during monsoon, when the digestive system slows down quite a bit.
There are two popular versions of Ragi Ambali, one sweet and one savoury—and you can whip up either based on your personal preference. Ragi Ambali can be served warm or at room temperature. Here is the recipe shared by FSSAI you can try at home:
Ingredients:
20g Ragi flour
60ml buttermilk
30ml water
30g jaggery
5g salt
10g onion
5g curry leaves
5g cumin powder
2g asafoetida
3ml lemon juice
Instructions:
Dissolve ragi flour in water, cook the mixture on low heat.
Now add jaggery, salt and mix well.
Cook well with continuous stirring.
Ragi flour mixture thickens and changes in colour (this takes around 5 to 8 minutes).
Cool the mixture, add buttermilk and mix well.
Add finely chopped onions, curry leaves, roasted cumin powder, asafoetida and lemon juice.
Adjust the salt as per taste, mix everything well.
Serve this healthy nutritious ragi ambali.
