Healthy Recipies Series
Ragi Mudde (Ragi Muttu) – Karnataka’s Calcium-Rich Staple
Ragi Mudde, also called Ragi Muttu or Finger Millet Balls, is a traditional staple of Karnataka and rural South India. For centuries, it has been the farmer’s food, valued for its ability to keep people full for long hours during strenuous work in the fields. It is typically eaten with sambar, saaru (thin rasam-like curry), or chicken curry. Ragi has been cultivated in India for over 4,000 years and is still revered as a powerhouse grain.
Ingredients (for 6–7 mudde/balls, serves 3–4)
- Ragi (finger millet) flour – 1 cup
- Water – 2 ½ cups
- Salt – ½ tsp
- Ghee – 1 tsp (optional, for flavor and softness)
Method
- In a deep saucepan, boil 2 ½ cups water with salt and a little ghee.
- Reduce heat slightly. Reserve about 2 tbsp ragi flour, and mix it with a little water to make a thin slurry (this prevents lumps).
- Add the slurry into boiling water, stirring continuously.
- Slowly add the remaining ragi flour, reduce the flame, and let it cook for 2–3 minutes.
- Using a wooden stick (traditionally called mudde katti) or a flat ladle, stir vigorously in circular motions until the dough thickens and forms a smooth, glossy mass that leaves the sides of the pan.
- Cover and steam on low for 3–4 minutes.
- Once slightly cooled, wet your palms and shape into smooth, round balls (about the size of a tennis ball).
- Serve hot with sambar, saaru, or curd.
Nutritional Value (per ball, ~100g)
- Calories – ~120–140 kcal
- Protein – 3–4 g
- Carbohydrates – 25–28 g
- Fiber – 2–3 g
- Calcium – ~150–200 mg (excellent for bones & teeth)
- Rich in: Iron, magnesium, B vitamins, antioxidants.
Ragi Mudde is a calcium-rich, gluten-free superfood that provides long-lasting energy, supports bone health, aids in diabetes and weight management, and keeps you full for hours.
