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Ragi Upma: A Nourishing Millet Breakfast

A wholesome, gluten-free millet breakfast — light on the stomach and perfect after morning practice.

By Hema SubramanianUpdated 12 July 2026
3 min read
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Ragi (finger millet) upma is a wholesome, gluten-free breakfast rich in calcium and fibre. Light, savoury and gently spiced, it's an ideal post-yoga meal that nourishes without weighing you down. Follow the video for the recipe.

Ingredients

Serves 2Prep 10 minCook 20 minSouth Indian
  • 1 cup ragi (finger millet) rava, or coarse ragi flour
  • 2½ cups water
  • 1 carrot, finely diced
  • A handful of green beans or peas
  • 1 tsp mustard seeds
  • 1 tsp urad dal
  • 1 tsp chana dal
  • 1–2 green chillies, chopped
  • 1-inch piece ginger, grated
  • A sprig of curry leaves
  • 2 tbsp oil or ghee
  • Salt, to taste

Method

  1. 1

    Dry-roast the ragi rava in a pan over low heat for a couple of minutes until it smells nutty, then set aside.

  2. 2

    Heat the oil, add the mustard seeds, urad dal and chana dal, and let them splutter and turn golden.

  3. 3

    Add the curry leaves, green chilli and ginger, then the diced carrot and beans, and sauté for a few minutes.

  4. 4

    Pour in the water with salt and bring to a rolling boil.

  5. 5

    Lower the heat and add the roasted ragi rava in a slow stream, stirring constantly to keep it lump-free.

  6. 6

    Cover and cook on low until the water is absorbed and the upma is soft and fluffy, about 5 minutes. Serve warm.

Millets like ragi are a cornerstone of traditional Indian and Ayurvedic eating — nourishing, gluten-free and kind to digestion. Ragi in particular is rich in calcium and fibre, making it a wholesome grain for everyday meals.

Cooked as a savoury upma with vegetables and gentle spices, it makes a light, satisfying breakfast — perfect after morning yoga, when you want something nourishing but easy to digest.

Making it, in the Wholesome Living Through Food series

This ragi upma appears in our Wholesome Living Through Food series, presented by Hema Subramanian, who frames it around a simple idea: how you begin your morning shapes the whole day, which makes a nourishing breakfast worth getting right. The dish is kept simple and wholesome — light, savoury and easy to make.

Frequently asked questions

Is ragi good for you?
Ragi (finger millet) is a nourishing, gluten-free grain rich in calcium and fibre. It's a wholesome choice for everyday meals and is easy to digest, making it popular in Ayurvedic cooking.
Is upma a good post-yoga meal?
Yes — a light, savoury upma made from millet or semolina is nourishing without being heavy, which makes it a good choice after morning practice.
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