Nourishing Ragi & Vegetable Soup.

A calcium-packed recipe to strengthen bones and boost overall health.

As the monsoon season sets in, nothing feels more comforting than a warm bowl of soup. But what if that bowl could also deliver a powerful dose of nutrition? Nutritionist Kiran Kukreja recently shared a wholesome recipe that combines the goodness of ragi (finger millet) with fresh vegetables, creating a calcium-rich soup that is especially beneficial for women looking to support bone health.

Ragi has long been celebrated in traditional diets for its impressive nutrient profile. Just 100 grams of this humble millet provides around 300 mg of calcium, making it one of the richest plant-based sources of this vital mineral. Alongside calcium, ragi is packed with iron, fibre, and essential amino acids, which not only strengthen bones and muscles but also aid digestion and help regulate blood sugar levels.

This recipe pairs ragi with vegetables like drumsticks, beans, carrots, peas, and corn, each adding its own nutritional punch. Drumsticks, for instance, are known for their high calcium and iron content, while carrots and beans bring antioxidants and fibre to the mix. Together, they create a hearty soup that is both filling and nourishing.

Recipe: Calcium-Rich Ragi & Vegetable Soup

Ingredients:

• Drumsticks
• French beans
• Carrots
• Peas
• Sweet corn
• Ragi flour
• Water
• Ginger-garlic paste
• Cumin powder
• Black pepper
• Salt
• Lemon juice
• Fresh coriander

Method:

1. Chop drumsticks and vegetables, then steam them for 10–12 minutes.
2. Scoop out the drumstick flesh and mash it with the other steamed vegetables.
3. Heat the oil in a pan, then sauté the ginger-garlic paste with cumin powder.
4. Add the mashed vegetables and cook briefly.
5. Pour in 2–3 cups of water.
6. Prepare a slurry by mixing ragi flour with water, then add it to the pan.
7. Let the soup simmer for 10–15 minutes.
8. Season with black pepper, salt, lemon juice, and garnish with coriander. Serve hot.

Why Women Should Include It Regularly

Kukreja recommends consuming this soup two to three times a week. As women age, bone density naturally declines, increasing the risk of osteoporosis. Regular intake of calcium-rich foods like ragi can help maintain bone strength and overall vitality.

This simple recipe is more than just a monsoon comfort food- it’s a proactive step toward better health. With minimal ingredients and quick preparation, it’s an easy addition to any diet, offering warmth, flavour, and long-term wellness in every bowl.