Calcium Rich Finger Millet Soup

If consumed regularly, finger millets answer many diet-related health problems. This wonder grain is rich in protein, calcium, iron, and antioxidants. (4) (5) It is a prebiotic that boosts good bacteria and helps keep your digestive flora healthy. Finger millets have a low glycemic index (1) (6), which makes them a good choice for diabetic patients. Celiac patients can enjoy it as well, as it is gluten-free. You can substitute it with wheat and rice recipes. This Calcium-rich, wholesome finger millet soup is a winter delight. Adding fresh vegetables like broccoli and moringa leaves increases calcium intake more deliciously and satisfyingly. All veggies contribute a plethora of vitamins, minerals, and essential micronutrients. Of course, you can always choose your veggies according to your taste and availability. This soup is perfectly customizable.

Why include Finger millet in your diet?

• Manages diabetes (1) (6) (7) (8)

• Prevents promotion of ulcers (1)

• Lowers blood lipids (2)(8)

• Improves gut health (2)

• Promotes the wound-healing process (1) (9)

• Maintains weight (1)

• Prevents cataracts (7) (10)

• Protects Kidney (2) (7)

Finger millet nutrients : (per 100gm)

• Protein 7.7

• Fat/ lipids 1.8

• Dietary fiber 15-22.0

• Carbohydrates 75.0-83.3

Minerals (mg/ 100 g)

• Calcium 398.0

• Phosphorus 130-250.0

• Potassium 430-490

• Magnesium 78-201

• Sodium 49.0

• Zinc 2.3

• Iron 3.3- 14.89

• Manganese 17.61-48.43

• Copper 0.47

• Vitamin A 6.0

• Vitamin B1 0.2-0.48

Serves:2

Preparation time: 10 mins

Cook time: 25 mins

Total time: 35 mins

Ingredients:

Millet flour – 2 tbsp.

Onions- 1 medium (chopped)

Carrot- 1 (chopped)

Beans – 5-6 (chopped)

Broccoli- ½ cup – (chopped)

Baby corn- 5-6

Green peas – ½ cup (fresh/frozen)

Moringa leaves – 1 cup

Or

Moringa powder - 1 tbsp

Coriander leaves/Cilantro - A handful

Turmeric- ¼ tsp

Black pepper- ¼ tsp (freshly crushed)

Salt- as per taste

Directions:

1. Heat a heavy-based stainless-steel pot. Add onions to it.

2. Add 1 tbsp. Water. Sauté onions for 2-3 mins till it turns translucent. Add little water at a time if needed.

3. Add beans to the pot. Sauté green beans for two mins.

4. Add all the veggies. Sauté for 2 mins.

5. Add turmeric, black pepper, and salt.

6. Add 4 cups of water. Let it boil for 10 mins.

7. Take ½ cup of water. Add 2 tbsp of Finger millet flour. Make a slurry.

8. Add the slurry to the pot. Let it simmer for 10 Min.

9. Add cilantro and serve.

References:

1. Finger millet (Ragi, Eleusine coracana L.): a review of its nutritional properties, processing, and plausible health benefits - PubMed (nih.gov)

2. Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review - PubMed (nih.gov)

3. Profile of phenolic compounds and antioxidant activity of finger millet varieties - ScienceDirect

4. Handbook of Nutrition, Diet and the Eye | ScienceDirect Publication: USDA ARS

5. Harnessing Finger Millet to Combat Calcium Deficiency in Humans: Challenges and Prospects - PubMed (nih.gov)

6. Effect of consumption of finger millet on hyperglycemia in non-insulin-dependent diabetes mellitus (NIDDM) subjects - PubMed (nih.gov)

7. Amelioration of hyperglycaemia and its associated complications by finger millet ( Eleusine coracana L.) seed coat matter in streptozotocin-induced diabetic rats - PubMed (nih.gov)

8. Antidiabetic and Hypolipidaemic Action of Finger Millet (Eleusine coracana)-Enriched Probiotic Fermented Milk: An in vivo Rat Study - PMC (nih.gov)

9. The effect of finger millet feeding on the early responses during the process of wound healing in diabetic rats - PubMed (nih.gov)

10. Inhibition of aldose reductase from cataracted eye lenses by finger millet (Eleusine coracana) polyphenols - PubMed (nih.gov)