What is ragi flour, nachni flour, nachni ka atta, red millet flour. glossary, uses, benefits, recipes

Ragi flour, also commonly known as Nachni flour in many parts of India, is a highly nutritious and versatile flour derived from finger millet. This ancient grain, scientifically known as Eleusine coracana, is cultivated across various tropical regions, including large parts of India. Unlike some other grains, ragi grains are tiny and typically unpolished, allowing them to retain most of their valuable nutrients. The flour itself has a distinctive earthy flavor and a reddish-brown hue, which it imparts to the dishes it's used in.

The use of ragi flour is deeply embedded in the Indian culinary tradition, especially in the southern states like Karnataka, Tamil Nadu, and Andhra Pradesh, as well as in Maharashtra and Goa. Its versatility allows it to be incorporated into a wide array of dishes, ranging from traditional flatbreads to modern baked goods. Its gluten-free nature makes it an excellent alternative for individuals with gluten sensitivities or those looking to reduce gluten in their diet.

Across India, ragi flour is used to make various staple foods. In the South, Ragi Mudde (ragi balls) and Ragi Dosa are incredibly popular. In Maharashtra, it's widely used for Nachni Bhakri, a rustic flatbread. Beyond these, ragi is also found in porridges (often for infants and the elderly due to its easy digestibility), idlis, malpuas, ladoos like Nachni Ladoo, and even savory snacks such as Ragi Chakli and Ragi Cutlets. Its subtle nutty flavor blends well with both sweet and savory preparations.

One of the primary reasons for ragi's growing popularity is its impressive nutritional profile. It is an exceptional source of calcium, often cited as having one of the highest calcium contents among all cereals, making it beneficial for bone health. Additionally, ragi flour is rich in dietary fiber, which aids in digestion, promotes satiety, and helps in weight management. It also provides a good amount of protein, iron, and essential amino acids like methionine.

Beyond its basic nutritional components, ragi flour offers several health benefits. Its high fiber content contributes to a low glycemic index, making it a favorable choice for diabetics as it helps in regulating blood sugar levels. The antioxidants present in ragi contribute to overall well-being, potentially offering anti-aging and anti-inflammatory properties. Its iron content makes it beneficial for those battling anemia, and its easy digestibility makes it suitable for all age groups.

Ragi flour is easily available across India, from local grocery stores to major supermarkets and online platforms. Its increased demand due to growing health consciousness has made it a readily accessible ingredient in most households. This widespread availability, combined with its numerous health benefits and versatility in cooking, firmly cements ragi flour's position as a valuable superfood in the Indian diet.

Also known as

finger millet flour, red millet flour, nachni flour, nachni ka atta, ragi ka atta.

How to select ragi flour, nachni flour, nachni ka atta, red millet flour

• Ragi flour is commonly available in grocery stores in various pack sizes.

• The ragi flour should be clean, dust free and without any infestations or foul odour.

11 Uses of ragi flour, nachni flour, nachni ka atta, red millet flour

1. Ragi flour is made by grinding up the whole ragi grain (red millets) to get a fine powder. In todays growing health conscious world, the usage of ragi flour is increasing exponentially. It can be used to make everything from snacks and rotis to sweets and breads.

2. Ragi flour is mostly used in the southern parts of India. They use it to make Ragi Puttu, which is a breakfast dish and has a coconut flavor.

3. Porridge is perhaps the most common way of consuming ragi flour. A past of ragi flour in water is cooked till done, and then enhanced with buttermilk and salt, or milk and sugar.

4. This flour can also replace other flours to make other southern dishes like Multiflour Idli and Nachni dosa.

ragi dosa recipe | nachni dosa | finger millet dosa | healthy ragi dosa

multi flour idli recipe | healthy multigrain idli | millet flour idli | Indian multigrain idli batter

5. Ragi is considered a super grain because it is very nutritious and it is due to this it is used as a replacement to flour in baking. Crispy treats with hummus and Multigrain Bread | homemade multigrain bread recipe | eggless multigrain bread recipe are two of many things that can be baked using ragi flour.

6. It is also used to make an array of healthy snacks varying from Khakhras and Chaklis to Upma and Dosa.

nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra

7. Since Ragi is gluten free, it can be used in daily cooking for those who want to avoid gluten or are allergic to it.

8. One can even make nice rotis and parathas with Ragi flour. These parathas can also be stuffed with vegetables and proteins like paneer.

ragi roti recipe | healthy nachni vegetable paratha | red millet gluten free flatbread | zero oil ragi roti

9. Surprisingly, ragi flour is also used to make sweets. A classic sheera can be made much healthier if made with ragi flour. Other sweets that can be are Ragi Sheera, Nachni ladoo (for pregnant women) and Golpapdi

ragi sheera recipe | ragi halwa | healthy nachni sheera

nachni ladoos recipe | ragi ladoo | healthy recipe for pregnancy | ragi laddu

10. In Maharashtra, bhakri, a type of flat bread is prepared using finger millet (ragi) flour.

11. Flour from malted ragi grains can be mixed with milk or yoghurt and had with sugar or salt.

How to store ragi flour, nachni flour, nachni ka atta, red millet flour

• Store ragi flour in an airtight container and keep it in a cool and dry place.

Nutritional Information for 1 cup ragi flour, nachni flour, nachni ka atta, red millet flour

One cup of Ragi Flour is 144 grams, which makes 6 rotis.

RDA stands for Recommended Daily Allowance.

472 Calories

10.5 grams of Protein

103 grams of Carbs

1.87 grams of Fat

407 mg of Phosphorus : 67.9% of RDA (about 600 mg for adult)

Full nutritional information of Ragi Flour here.

11 Health benefits of ragi flour, nachni flour, nachni ka atta, red millet flour

1. High in Protein: One cup of whole Ragi Flour (144grams) gives about 10.3 grams of protein. Very good source for Vegetarian.

2. High in Fiber : One cup of whole Ragi Flour gives about 16.1 grams of fibre. This fibre will keep you fuller for a longer time and avoid you from binge eating.

3. Gluten Free : Great healthy option for those who are intolerant to Gluten. Ragi flour, is far more healthier to use in Indian Breads like Whole Wheat Roti. Try "> Ragi Roti

4. Good for Diabetics : Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar.

Complete health benefits of Ragi Flour here.