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Ragi vegetable soup recipe for weight loss
Why choose ragi vegetable soup for weight loss?
Ragi is highly nutritious grain which is gluten free and widely grown in Asia and Africa it is also known as finger millet, which is Eleusine coracana, it is considered a superfood due to rich in nutritional profile and health benefits.
Ragi soup is wholesome and nutritious addition to a weight loss diet which is valued in Indian cuisine for its health benefits and satiety. Ragi flour is warming and comforting soup which is rich in fiber, calcium and iron making it ideal for lose weight in a healthy way.
Health benefits of ragi for weight loss
- High in dietary fiber: Ragi contains high amount fiber which slows down digestion and promotes a feeling of fullness. Which helps to reduce overall calorie intake by avoid unnecessary snacking and overeating.
- Low glycaemic index: Ragi has a low GI which means it release glucose in bloodstream slowly. This helps to prevents sudden spikes in insulin level and reduce fat storage which keeps energy level stable.
- Rich in calcium and iron: Ragi is non-dairy source which contain high amount of calcium especially during calorie – restricted diets. It also provides a good amount of iron which prevent fatigue and support better oxygen circulation in body.
- Detoxifying and cooling: Ragi has natural cooling properties which helps in detoxifying the body by removing toxins through its high fiber and water content.
Benefits of adding vegetables to ragi soup
- Boosts digestion: Adding vegetables like carrots and peas are rich in fiber, which helps to improve digestion and promote satiety that stop you to eat unhealthily snacks.
- Increase vitamins and minerals: Adding varieties of veggies gives essential vitamins and minerals like potassium and magnesium that ragi could balance nutrition laciness. This keeps your meal is more balanced and nutrient dense.
- Adds antioxidants: Generally, vegetables are packed with antioxidants that fight inflammation in body which support better metabolism and improves recovery from workouts.
- Supports metabolism: Many vegetables like capsicum, garlic and ginger which increase thermogenic properties which convert nutrients in energy fast for body that slightly raise your metabolic rate and support fat burning.
Ragi vegetable soup
Ingredients
- Ragi flour – 2 tablespoons
- Water – 2 cups
- Carrot (finely chopped) – ¼ cup
- Beans (finely chopped) – ¼ cup
- Cabbage (finely chopped) – ¼ cup
- Onion (finely chopped) – 1 small
- Garlic 2 cloves
- Ginger 1 inch peeled
- Green chili – 2 chillies
- ½ tsp of Black pepper powder
- ½ tsp of Cumin seeds
- ¼ tsp of Turmeric powder
- Salt – to taste
- ghee – 1 teaspoon
- Coriander leaves
Method
- Prepare Ragi mixture: take A small bowl, mix 2 tablespoons of ragi flour and mix with water until smooth avoid lumps after smoothening keep it aside.
- Heat ghee for spices: Take another pan heat then pour 1 tsp of ghee wait until it melts.
- Prepare spices: By adding cumin seeds then let it splutter for 2 min then add chopped ginger, garlic and green chilli and sauté for 2 minutes at least.
- Add onions and vegetables: Add chopped onion and stir until translucent. Then add all chopped veggies carrot, beans, and cabbage stir it for 4 to 5 min.
- Add spices: Add turmeric powder, black pepper powder, and salt mix well.
- Add water and cook: Pour in 2 cups of water let it boil, then reduce the heat and simmer for 5-7 minutes until vegetables become little soften
- Add ragi mixture: Take the ragi mixture with no lumps and slowly pour it into the simmering soup and stirring continuously it for 5 min until soup thickens.
- Finish and garnish: Turn off the heat and put some fresh coriander leaves and garnish it properly.
- Serve hot
Tips to make ragi vegetables soup more effective for weight loss
- Use more high fiber veggies: adding fiber rich and low-calorie veggies which will help to keep you full for longer time.
- Use minimal oil: using less oil avoid calories and fat intake instead of frying or deep frying.
- Avoid cream: cream and coconut milk are rich in fats and calories which can increase your weight.
Variation of ragi soup for healthy eating
- Ragi tomato soup: Rich in lycopene and antioxidants which boosts immunity and lower the heart risk.
- Ragi dal soup: Dal known for its protein and makes the soup more filling perfect for balanced nutrition.
- Ragi spinach soup: High in iron and fiber and good for bone and heart health.
- Ragi lemon – coriander soup: Refreshing and detoxifying light soup with coriander leaves and lemon juice.
Best time to have ragi vegetables soup for weight loss
- As a dinner for light digestion since ragi is filling low in calories and digest slowly with normal speed of digestive tracks. It prevents late night cravings.
- Evening snacks: instead of eating fried and processed food you should take warm ragi vegetable soup with brown break crumps for crunchiness.
Conclusion
The benefit of ragi vegetable soup which supports digestion helps to managing blood sugar level also boosts satiety they will help in weight management. With its nutrition ich and low ragi vegetable soup calories, it’s an ideal choice for health-conscious eater. By just adding simple veggies in ragi vegetables soup recipe for weight loss to your routine can make your healthy and filling. If you are searching for healthy soup recipe with ragi then go through the blog you get guided recipe.
Yes, ragi soup is rich in fiber and low in calories. Which help to control appetite and prevents overeating that’s make it effective for weight loss.
One cup of ragi vegetables soup has 100 – 120 calories but it also depends on its ingredients. It’s a low calorie yet nutrient – dense option for healthy eating and weight loss.
Yes, ragi is low glycaemic index, and when combined with vegetables, it helps to regulate blood sugar level. It is safe for diabetics’ patients if eaten in moderation.
Dinner is the best time to eat ragi vegetable soup that keeps you full for overnight, prevents late night cravings, and supports digestion.
Yes, it is healthy for kids where ragi contains iron and calcium which help in their growth, but you should make it lightly spiced with added fresh veggies.
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