Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet flour, freshly sifted | 90 g | Sweet, Astringent · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1450 ml (about 6 cups) freshly boiled water for Ragi Fennel Gruel, reserving about 60 ml to correct the final consistency.
- Whisk the finger-millet flour into cool water until smooth. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Pour the slurry into simmering water and stir until glossy. Keep the pan over gentle medium heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Add fennel, salt, and ghee to the thin gruel. Keep the pan over low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Ragi Fennel Gruel 5 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Ragi Fennel Gruel is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Ragi Fennel Gruel
| Nutrient | Per 100g | Per Serving (1 serving (389g)) |
|---|---|---|
| Energy (Calories) | 25 kcal | 97 kcal |
| Protein | 0.4 g | 1.7 g |
| Total Carbohydrates | 4.0 g | 15.4 g |
| Dietary Fiber | 0.7 g | 2.8 g |
| Total Sugars | 0.02 g | 0.08 g |
| Total Fat | 0.8 g | 3.0 g |
| Calcium | 26.2 mg | 102.0 mg |
| Iron | 0.30 mg | 1.18 mg |
| Magnesium | 10.1 mg | 39.4 mg |
| Phosphorus | 13.1 mg | 51.0 mg |
| Potassium | 29 mg | 113 mg |
| Sodium | 79 mg | 307 mg |
| Zinc | 0.16 mg | 0.63 mg |
| Copper | 0.05 mg | 0.20 mg |
| Manganese | 0.20 mg | 0.77 mg |
| Selenium | 0.9 µg | 3.4 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 5.5 µg | 21.4 µg |
| Vitamin E | 0.03 mg | 0.11 mg |
| Vitamin K | 0.2 µg | 0.9 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.09 mg | 0.35 mg |
| Vitamin B6 | 0.00 mg | 0.01 mg |
| Choline | 0.1 mg | 0.6 mg |
