Diabetic-Friendly Ragi Soup | Finger Millet Soup

Hot, comforting and insanely healthy, this ragi soup is my go-to when someone in my family is sick. It’s a really quick and easy recipe that’s packed with fiber, protein and loads of other good stuff.

I don’t know about you, but whenever I start to feel sick, all I want to eat is something warm, comforting, and simple. It was on one of those days that the idea for this ragi soup was born. I love a bowl of ragi malt for breakfast, so it made sense to try a savory preparation with a similar consistency. I add vegetables to this which makes the textures super interesting and also just makes this ragi soup a healthy dish in its own right. This is the best recipe for a sick day!

I’ve been really enjoying incorporating ragi recipes into my weekly meals lately. Apart from how nutritious it is – rich in calcium, iron, protein, fiber and other minerals – it’s really easy on the stomach and, if cooked well, can actually be quite tasty.

Ingredients for ragi soup

• Ragi: using ragi flour here also called millet flour
• water: we need 0.5 cup of water to make the ragi porridge and 3.5 cups of water for the soup
• Ghee: also known as clarified butter adds a beautiful richness and aroma. Can be spread with neutral flavored butter for a vegan version
• Spices: cumin or cumin seeds, salt and pepper for heat, flavor and slight heat
• Vegetables: I used carrots, beans and mushrooms, but you can also add broccoli, corn, peas, peppers or any other vegetables you prefer
• Jeera/Cumin

How to make ragi soup

1. Heat ghee in a pan and add cumin seeds (jeera). Once the jeera starts spluttering, add ginger, diced carrots, beans, salt, pepper and 3.5 cups of water. Bring this to the boil, then reduce the heat and continue to simmer for 10 minutes.

2. Add the chopped mushrooms and simmer for 2-3 minutes.

3. In a separate bowl, mix the ragi flour with ¼ + ⅛ cups of water until smooth, making sure there are no lumps to make the ragi porridge.

4. Slowly add this ragi paste to the soup, stirring constantly until it is completely absorbed. Continue stirring until the soup begins to thicken. Let it simmer for another 4-5 minutes, then turn off the heat. Serve the ragi soup hot. Enjoy!

Ragi / Finger Millet Benefits

• It’s ragi gluten free and high in fibermaking it easily digestible

• that’s it rich in antioxidants as well as vitamin C and E making it perfect to take when you’re feeling down to boost your immunity

• Ragi is a source of nutrients such as calcium, magnesium, iron, sodium and potassium

Frequently asked questions

Richa’s best tips

• Make it more useful: Add cooked chickpeas, beans, as well as small pieces of paneer or tofu for extra nutrition, flavor and texture.
• Serve hot: Ragi soup tends to thicken as it cools, so it’s best to serve it right off the heat. However, if you make it in advance, you can easily add a little water and reheat it to bring it back to the desired consistency.
• Whisk the ragi porridge very well: Make sure there are no lumps before adding it to the soup. Ragi flour can become lumpy quickly, so whisk it with water until completely smooth.
• Add the porridge slowly: Pour it in gradually, stirring constantly to ensure that the soup remains silky and smooth.
• Vegetables are finely chopped: Smaller pieces cook faster and make the soup easier to eat.
• Do not overcook the mushrooms: Adding them towards the end helps them retain their texture instead of becoming rubbery.
• Taste and adjust seasonings before serving: Ragi has an earthy flavor and can sometimes need an extra pinch of salt or pepper to bring it all together.

Storage Tips

• Cool down: Store leftovers in an airtight container in the refrigerator until 2 days.
• Expect it to thicken: Ragi continues to absorb liquid as it sits, so the soup will become much thicker after cooling.
• Heat gently: Warm the soup over low heat on the stove or in the microwave, adding a little water to loosen it to your preferred consistency.
• Freezing is not recommended: The texture may become grainy and separate after thawing.

Serving ideas

This ragi soup is filling enough to enjoy on its own, but it also pairs beautifully with a few simple side dishes.

• A slice of bread: Serve with toasted sourdough, garlic bread or buttered toast for a comforting meal.
• Add some protein: For extra protein, top it with roasted chickpeas, crispy tofu, or a boiled egg on the side.
• Along with a salad: You can also serve it along with plain salad or a sandwich for an easy, healthy lunch.

You should add this ragi soup to your list of millet recipes to try (along with mine Ragi Crepes)! If there is an interesting way you like to prepare ragi, tell me about it on my Instagram @my_foodstory.

If you’re a flu sufferer like me, you’ll find mine Soup Season Overview useful – I have soups on rotation all week!

Watch Ragi Soup Recipe Video

This article was researched and written by Urvi Dalal.