Homemade Sprouted Ragi: A Superfood for Health and Well-being


In the pursuit of a healthier lifestyle, the spotlight is increasingly turning towards wholesome and nutrient-dense foods. One such superfood that has gained immense popularity is ragi sprouts. Ragi, also known as finger millet, is a powerhouse of nutrients, and when sprouted, it takes its health benefits to a whole new level.

In this blog, we will explore the process of making ragi sprouts at home, delve into the advantages of ragi sprouts compared to regular ragi, and discover delightful recipes and salads that showcase the versatility and taste of this nutritional gem.

How to Sprout Ragi at Home?


  • Ragi grains
  • Water


  1. Take the desired amount of ragi grains and rinse them thoroughly under cold water.
  2. Soak the ragi grains in enough water for about 8-12 hours or overnight. This process helps soften the grains, making them suitable for sprouting. 
  3. After the soaking period, drain the water and rinse the ragi grains once again.
  4. Transfer the rinsed grains to a clean cloth or a sprouting jar.
  5. Keep the cloth or jar in a dark, warm place to facilitate sprouting. Ensure that the grains are kept moist by sprinkling water periodically.
  6. In 1-2 days, you will notice small sprouts emerging from the ragi grains.
  7. Once the sprouts are about 1-2 cm long, they are ready to be harvested.
  8. Rinse the sprouts one final time and store them in the refrigerator for later use.

6 Benefits of Sprouted Ragi over Regular Ragi

Here are some of the benefits of eating ragi sprouts:

  1. Enhanced Nutrient Absorption Sprouting increases the availability of nutrients such as vitamins, minerals, and amino acids, making them more easily absorbed by the body.
  2. Improved Digestibility The sprouting process breaks down complex carbohydrates, making ragi sprouts easier to digest than regular ragi.
  3. Increased Enzyme Activity Enzymes are activated during sprouting, aiding in digestion and promoting overall gut health.
  4. Rich in Antioxidants Ragi sprouts are a potent source of antioxidants that combat oxidative stress and support the body’s immune system.
  5. Increased Iron Content Sprouted Ragi has 10 times more iron than normal ragi.
  6. Increased Calcium Content Sprouted ragi helps new moms as it increases lactation as the process of germination increases the calcium by 20 times than normal ragi.

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4 Sprouted Ragi Recipes and Salads

Here are some sprouted ragi recipes and salads that you can try:

1. Ragi Sprouts Salad (Sweet)

  • Ragi sprouts – 1/4th c
  • Chopped Almonds- 5-6
  • Raisins- 10
  • Jaggery- 1 tbsp
  • Sesame Seeds- 1 tsp


  1. Combine all the ingredients in a bowl.
  2. Toss the salad gently and serve.

2. Ragi and Black Channa Salad

  • Ragi Sprouts – 1/4th c
  • Black Channa Sprouts- 1/4th c
  • Chopped onion- ½ 
  • Chopped Tomatoes- ½ 
  • Diced Cucumber- ½ 
  • Salt – According to taste
  • Sesame seeds Powder- 1 Tsp
  • Lemon Juice – 1


  1. Combine all the ingredients in a bowl.
  2. Toss the salad gently and serve.

3. Ragi Sprouts and Oats Chilla Recipe

  • Ragi sprouts – 1 c
  • Rolled oats – ½ c
  • Finely chopped onions – 1/4th c
  • Finely chopped tomatoes – 1/4th c
  • Grated carrots – 1/4th c
  • Finely chopped green chilli – 1
  • Ginger, grated – ½ Tsp
  • Cumin powder – ½ Tsp
  • Coriander powder – ½ Tsp
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Water (as needed)
  • Cooking oil for greasing the pan


  1. Rinse and drain the ragi sprouts. In a blender, combine ragi sprouts, rolled oats, and a little water. Blend into a smooth batter.
  2. Transfer the blended mixture to a mixing bowl. Add chopped onions, tomatoes, grated carrots, green chili, grated ginger, cumin powder, coriander powder, and salt.
  3. Mix the ingredients thoroughly to form a consistent batter. Adjust the consistency by adding water if needed.
  4. Stir in the chopped fresh coriander leaves into the batter.
  5. Grease a non-stick pan with a little cooking oil and heat it over medium flame.
  6. Pour a ladleful of batter onto the hot pan and spread it in a circular motion to form a thin chilla.
  7. Cook each side until golden brown, then flip and cook the other side.
  8. Repeat the process for the remaining batter. Serve the ragi sprouts and oats chillas hot with mint chutney or yogurt.

Variation: Ragi Sprouts and Oats Chilla with Vegetable Filling

  • Mixed vegetables (carrots, bell peppers, peas) – finely chopped, Paneer (cottage cheese) – grated


  1. Once you’ve cooked one side of the chilla, spread a thin layer of the vegetable and paneer filling on one half.
  2. Fold the chilla over the filling to create a semi-circle and press the edges gently.
  3. Cook until both sides are golden brown.

4. Ragi Sprouts Tikki Recipe

  • Ragi sprouts – 1c 
  • Boiled and mashed potatoes – ½ c
  • Finely chopped onions – 1/4th c
  • Grated carrots – 1/4th c
  • Finely chopped spinach – 1/4th c
  • Ginger-garlic paste – ½ Tsp
  • Cumin powder – ½ Tsp
  • Coriander powder – ½ Tsp
  • Garam masala – ½ Tsp
  • Salt to taste
  • Cooking oil 


  1. In a large bowl, combine ragi sprouts, mashed potatoes, chopped onions, grated carrots, chopped spinach, ginger-garlic paste, cumin powder, coriander powder, garam masala, and salt.
  2. Mix the ingredients thoroughly to form a uniform mixture.
  3. Take a small portion of the mixture and shape it into a flat, round tikki.
  4. Heat a pan with a little cooking oil over medium heat. Put the tikkis in a pan, and cook until they turn golden brown on both sides.


Embracing ragi sprouts as a part of your diet is a delicious and nutritious way to elevate your overall well-being. By preparing ragi sprouts at home and incorporating them into various recipes, you can harness the full potential of this superfood, reaping the benefits of enhanced nutrient absorption, improved digestion, and a boost in antioxidant levels. Make ragi sprouts a regular feature in your meals, and you’ll be on the path to a healthier and more vibrant life.

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.