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Soak the ingredients
Soak all the lentils, and Rice together for about 2 - 3 hours
Ragi vegetable adai
Ragi vegetable adai has 87 calories per serving (1 Medium Piece) — that's 209.3 calories per 100g. It provides 2.3g protein, 13.4g carbs, and 2.7g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Ragi vegetable adai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories87.0 kcal
- Carbs13.4 g (53.6 kcal)
- Protein2.3 g (9.3 kcal)
- Fats2.7 g (24.1 kcal)
Nutrition Label
Ragi vegetable adai
- Serving Size1 Medium Piece (40 g)
- Calories87.0 kcal
- Carbs13.4 g
- Fiber2.3 g
- Sugar0.4 g
- Protein2.3 g
- Fat2.7 g
- Saturated fat0.5 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat0.9 g
- Cholesterol0.0 mg
- Sodium46.8 mg
Nutrition per 100g
- Calories209.3 kcal
- Carbs32.2 g
- Fiber5.5 g
- Sugar1.0 g
- Protein5.6 g
- Fat6.4 g
- Cholesterol0.0 mg
- Sodium112.6 mg
1 serving = 41.6g
Cooking time: 10 minutes
Serves: 21 persons
Ingredients
Milled raw rice
2 Table Spoon
Bengal gram dal
1 Table Spoon
Green gram dal
2 Table Spoon
Red gram dal
60 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
15 Grams
Ginger fresh
0.5 Tea Spoon
Onion small
100 Grams
Asafoetida
1 Grams
Chillies red
3 Grams
Rice bran oil
10 Tea Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Ragi flour
300 Grams
Instructions
1
2
Prepare the batter
Drain the water, and grind into coarse batter along with red chillies and ginger. Add the required amount of water and prepare a batter thicker than idli/dosa batter
3
Add chopped veggies
Add ragi flour, onion, coriander leaves, curry leaves, hing, and salt
4
Cook the adai
Heat iron skillet in medium flame, once its hot add oil and add two ladle full of batter and spread into a thicker adai drizzle some oil.
5
Serve hot
After one side is cooked well, drizzle oil and cook another side. Serve with jaggery / aviyal/ chutney/podi/sambar
Also Known As
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Ragi vegetable adai | Quinoa adai | Kalappazam kaaykari adai | Kalipina Kooragayalu Adai |
|---|---|---|---|---|
| Calories | 87 kcal | 117.4 kcal | 80.3 kcal | 80.3 kcal |
| Carbs | 13.4 g | 16.5 g | 11.5 g | 11.5 g |
| Protein | 2.3 g | 4.5 g | 2.5 g | 2.5 g |
| Fat | 2.7 g | 3.7 g | 2.7 g | 2.7 g |
| Fiber | 2.3 g | 4 g | 1.4 g | 1.4 g |
| Sugar | 0.4 g | 0.8 g | 0.6 g | 0.6 g |
| Sodium | 46.8 mg | 66.8 mg | 40.4 mg | 40.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 87 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~41.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Ragi vegetable adai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (174-261.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Ragi vegetable adai contains 87 kcal (2.3g protein, 13.4g carbs, 2.7g fat). That's 209.3 kcal per 100g. You can track exact portions in the Hint app.
At just 87 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ragi vegetable adai has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ragi vegetable adai is light enough for dinner at 87 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ragi vegetable adai is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (42) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
