Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet flour | 120 g | Sweet, Astringent · Cooling |
 Plain buttermilk | 420 g | Sour, Astringent · Heating |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
| Water | 650 g | Whole culinary ingredient |
Step-by-Step Preparation
- Whisk the finger millet flour with part of the water to make a lump-free slurry.
- Bring the remaining water to a simmer and whisk in the slurry gradually.
- Cook on low heat, stirring continuously, until the porridge loses its raw flour aroma and thickens.
- Take the pot off the heat and let the porridge cool until lukewarm.
- Whisk in the buttermilk, toasted cumin, and rock salt and serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian ragi ambali tradition)
Cooked ragi is cooled to lukewarm before buttermilk is added for a savory summer porridge. Vata: serve slightly warmer and use less buttermilk. Pitta: retain the mild cumin and room-temperature serving. Kapha: dilute a little more and keep the portion moderate.
USDA Nutrition Facts for Ragi Porridge
| Nutrient | Per 100g | Per Serving (1 serving (299g)) |
|---|---|---|
| Energy (Calories) | 48 kcal | 144 kcal |
| Protein | 2.0 g | 5.9 g |
| Total Carbohydrates | 8.5 g | 25.4 g |
| Dietary Fiber | 1.1 g | 3.4 g |
| Total Sugars | 1.9 g | 5.7 g |
| Total Fat | 0.6 g | 1.9 g |
| Calcium | 82.7 mg | 247.2 mg |
| Iron | 0.63 mg | 1.90 mg |
| Magnesium | 20.0 mg | 59.7 mg |
| Phosphorus | 54.6 mg | 163.3 mg |
| Potassium | 104 mg | 312 mg |
| Sodium | 133 mg | 396 mg |
| Zinc | 0.42 mg | 1.26 mg |
| Copper | 0.08 mg | 0.22 mg |
| Manganese | 0.33 mg | 0.98 mg |
| Selenium | 2.3 µg | 6.7 µg |
| Vitamin C | 0.4 mg | 1.1 mg |
| Vitamin A (RAE) | 13.0 µg | 38.7 µg |
| Vitamin E | 0.04 mg | 0.13 mg |
| Vitamin K | 0.3 µg | 1.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.19 mg | 0.57 mg |
| Vitamin B6 | 0.02 mg | 0.06 mg |
| Folate (DFE) | 1.8 µg | 5.3 µg |
| Choline | 6.3 mg | 18.8 mg |
