Andhra · Tiffin
Ragi ambali
Ragi porridge with buttermilk, onion and chilli (Rayalaseema)
- Energy
- 195 kcal
- Protein
- 7.23 g
- Fibre
- 4.31 g
- Time
- 15 min
Per serving, 185 g.1 Good for breakfast.
One serving gives you
- 28%of the day’s calcium
- 18%of the day’s vitamin B12
- 13%of the day’s zinc
- 19%of the day’s magnesium
Nutrition facts
One serving, 185 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy195 kcal11%
Carbohydrates
- Carbohydrate29.9 g11%
- Fibre4.31 g17%
- Soluble fibre0.69 g
Fats
- Fat4.96 g10%
- Saturated fat limit2.84 g14% of limit
- Monounsaturated fat1.38 g
- Polyunsaturated fat0.3 g
- Omega-60.24 g3%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit16.9 mg
Protein and amino acids
- Protein7.23 g14%
- Histidine174 mg29%
- Isoleucine341 mg28%
- Leucine676 mg29%
- Lysine484 mg45%
- Methionine + cystine280 mg47%
- Phenylalanine + tyrosine705 mg84%
- Threonine284 mg68%
- Tryptophan51.6 mg25%
- Valine517 mg66%
Vitamins
- Vitamin A35.4 µg4%
- Vitamin B10.14 mg10%
- Vitamin B20.24 mg13%
- Vitamin B30.58 mg5%
- Vitamin B50.67 mg13%
- Vitamin B60.08 mg4%
- BiotinNot in the source data
- Folate21.9 µg10%
- Vitamin B120.39 µg18%
- Vitamin C3.77 mg6%
- Vitamin D0.13 µg<1%
- Vitamin E0.15 mg2%
- Vitamin K2.96 µg5%
Minerals
- Calcium283 mg28%
- ChromiumNot in the source data
- Copper0.26 mg15%
- IodineNot in the source data
- Iron1.74 mg6%
- Magnesium68.6 mg19%
- Manganese1.11 mg28%
- MolybdenumNot in the source data
- Phosphorus200 mg20%
- Potassium392 mg11%
- Selenium7.91 µg20%
- Sodium limit179 mg9% of limit
- Zinc1.68 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
6 ingredients
- Ragi ragi pindi32.5 g
- Curd (dahi, plain yogurt), whole milk perugu130 g
- Onion, big ullipaya20 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Cumin seeds jeelakarra0.3 g
- Iodized salt (table salt) uppu0.3 g
Method
About 15 minutes.
- 1
Whisk 32 g ragi flour into a cup of cold water; pour into a cup of boiling water and cook, stirring, 6–8 minutes until thick. Cool completely.
- 2
Whisk in 130 g curd curd with water to a drinkable consistency, salt, chopped onion, green chilli and roasted cumin.