Nutrition
Ragi Muddha with Thotakoora Pappu: A Fibre-Rich South Indian Comfort Meal
A wholesome South Indian classic, Ragi Muddha with Thotakoora Pappu is rich in fibre, protein, and minerals. This earthy millet ball and amaranth leaf dal combo is perfect for a hearty, gut-friendly meal you can feel good about.

Looking for a simple, wholesome meal that’s both comforting and nutrient-dense? This traditional South-Indian plate pairs ragi (finger millet) muddha — earthy, naturally gluten-free balls made from millet flour — with a vibrant thotakoora pappu (amaranth leaves dal). Together they deliver fibre, plant protein and iron in a simple, no-fuss meal that’s perfect for lunch or dinner. Serve hot with a drizzle of ghee or a glass of buttermilk for a complete, nourishing plate.
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04
serves320
calories (approx.)30
minutes4/10
simplicity
Easy Steps
01In a saucepan, bring 1¼ cups water to a gentle boil. Add a pinch of salt. Lower the flame and slowly whisk in the ragi flour so no lumps form. Stir continuously over medium-low heat until the mixture thickens and leaves the sides of the pan (forms a soft dough-like mass).
02Transfer the cooked ragi onto a greased plate. Let it cool slightly (so it’s warm but handleable). With wet hands, shape the dough into 4 equal-sized balls (muddha). Smooth the surface and keep covered to retain warmth.
03Make the Thotakoora Pappu: In a pressure cooker add soaked toor dal, chopped thotakoora, onion, tomato, green chilies, garlic, turmeric and 1½–2 cups water. Pressure cook for 3–4 whistles. Allow pressure to release naturally.
04Open the cooker, lightly mash some of the dal for body. Add salt and tamarind pulp (if using). Simmer for 4–5 minutes to combine flavours.
05For tempering: heat oil or ghee in a small pan. Add mustard seeds; when they pop add cumin seeds, dry red chilli, curry leaves and a pinch of hing. Fry briefly and pour the tempering over the dal. Stir and turn off the heat.
06Serve the hot Thotakoora Pappu with the warm Ragi Muddha. Finish each muddha with a small drizzle of ghee if you like.
- Ragi Muddha:
- Ragi flour (finger millet flour) – ½ cup
- Water – 1¼ cups
- Salt – a pinch
- Ghee – ½ to 1 tsp (for finishing)
- Thotakoora Pappu (Amaranth Leaves Dal):
- Toor dal – ½ cup (washed and soaked for 20 mins)
- Thotakoora (amaranth leaves) – 2 cups (washed & chopped)
- Onion – 1 small, chopped
- Tomato – 1 medium, chopped
- Green chilies – 2, slit
- Garlic – 3–4 cloves, crushed
- Turmeric – ¼ tsp
- Tamarind pulp – 1 tsp (optional)
- Salt – to taste
- Water – 1½ to 2 cups
- Oil or ghee – 1 tbsp
- Mustard seeds – ½ tsp
- Cumin seeds – ½ tsp
- Dry red chilies – 1
- Hing – a pinch
- Curry leaves – few
Nutritive Value (per serving)
- Carbohydrates: 45g
- Protein: 11g
- Fat: 6g
- Fibre: 8g
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