How many calories does one Ragi and Coriander Uttapam have?

One  Ragi and Coriander Uttapam gives 39 calories. Out of which carbohydrates comprise 28 calories, proteins account for 3 calories and remaining calories come from fat which is 7 calories. One serving of Ragi and Coriander Uttapa provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Ragi and Coriander Uttapam recipe makes 40 uttapam, 15 grams each.

See Ragi and Coriander Uttapa recipe. Calcium and protein rich ragi along with vitamin and iron rich coriander combine tastefully in this healthy snack. While coriander itself has an irresistible flavour and aroma, this is further enhanced by the addition of chillies, onions, tangy curds and a traditional tempering too.

Is Ragi and Coriander Uttapam healthy?

Well, this recipe has some super ingredients and one ingredient which can cause problem. So NOT healthy. 

Let's understand the Ingredients.

What's good.

Ragi flour ( Nachni flour) : Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's problem in Ragi and Coriander Uttapam.

Rice flour (chawal ka atta) : Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you? 

Can diabetics, heart patients and over weight individuals have Ragi and Coriander Uttapam ?

Ragi and Coriander Uttapam can be a healthy and beneficial option for individuals with diabetes, heart disease, and those aiming for weight loss. The primary ingredient, ragi (nachni or red millet) flour, is a whole grain that is rich in fiber and has a low glycemic index, which helps in a slow and steady release of sugar into the bloodstream. This prevents sharp blood sugar spikes, making it a suitable choice for diabetics.

The recipe is also a good fit for heart patients and those managing their weight. The uttapas are cooked on a non-stick pan with minimal oil, which keeps the fat and calorie content low. This makes it a heart-friendly option that helps in weight management. The fiber from the ragi and the added onions and coriandercontributes to a feeling of fullness, which can help control appetite and prevent overeating.

However, it is important to note the use of rice flour in the recipe. While a small amount is used, rice flour can be a concern for those with strict dietary requirements as it has a higher glycemic index than ragi. A healthier alternative would be to substitute the rice flour with jowar flour to make the uttapas even more wholesome. This simple swap can significantly enhance the nutritional profile, making them an even better choice for health-conscious individuals.

Ultimately, Ragi and Coriander Uttapam can be a part of a balanced diet for these individuals, but moderation is key. Serving the uttapam with a healthy side like coconut chutney or sambhar can also add to its nutritional value. The blend of flavors from onions, green chillies, curds, and a simple tempering makes this a delicious and healthy meal that proves you don't have to sacrifice taste for health.

Can healthy individuals have Ragi and Coriander Uttapa  ?

Yes.

Here is another healthy option.

 Oats palak sprouts mini uttapa recipe.

Oats Palak and Sprouts Mini Uttapa

How to burn 39 calories that come from Ragi and Coriander Uttapa?

Note: These values are approximate and calorie burning differs in each individual.