Monsoon weather can make a warm bowl of soup an appealing addition to meals, and a nutritionist has shared a simple recipe that combines vegetables, drumsticks and ragi flour to provide a calcium-rich option. Nutritionist Kiran Kukreja shared the recipe on August 12, highlighting it as a quick preparation that requires only a few ingredients. The soup can be included as part of a balanced diet, particularly for women looking to include more calcium-rich foods in their meals.

The recipe features ragi, also known as finger millet, along with drumsticks and other vegetables. Ragi is widely used in Indian diets and is recognised as a source of calcium, while drumsticks and vegetables can add additional nutrients, fibre and flavour to the preparation. Combining these ingredients in a soup offers a convenient way to include several plant-based foods in one dish, making it suitable for a light meal or an accompaniment to a larger meal.

To prepare the soup, ragi flour can first be mixed with water to form a smooth mixture, helping prevent lumps during cooking. The mixture can then be added to a pan along with chopped vegetables and drumstick pieces. The ingredients are cooked together until the vegetables become tender and the soup reaches the desired consistency. The preparation can be seasoned according to taste, with basic spices and salt used to enhance the flavour without making the recipe complicated.

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The soup’s nutritional appeal comes from the combination of its ingredients. Calcium is an essential mineral for maintaining normal bone structure and supporting several functions in the body. Women have particular nutritional considerations at different stages of life, making adequate calcium intake an important part of a balanced eating pattern. However, no single food or recipe can meet all nutritional requirements, and calcium intake is best considered alongside other nutrients and an overall varied diet.

Ragi can be a useful ingredient for people seeking plant-based sources of calcium. It can also contribute carbohydrates and other nutrients to the diet. Vegetables, meanwhile, provide vitamins, minerals and dietary fibre, while drumsticks are another vegetable option that can add to the nutritional variety of the meal. Using these ingredients in soup also makes the dish adaptable, allowing different vegetables to be added depending on availability and personal preference.

The recipe may be particularly convenient during the monsoon because it is warm, filling and relatively quick to prepare. Its minimal-ingredient approach can also make it suitable for busy days when there is limited time for cooking. The consistency can be adjusted by adding more or less water, while herbs and spices can be used to suit individual taste preferences. Those following specific dietary requirements should also consider the overall composition of their meals rather than relying on the soup alone.

Including calcium-rich foods regularly is one part of supporting bone health. A balanced diet that provides adequate protein, vitamin D and other essential nutrients, along with appropriate physical activity, also contributes to maintaining healthy bones. Kukreja’s ragi and vegetable soup therefore offers a simple way to add a calcium-containing dish to the diet while also incorporating vegetables. For women looking for easy, nutritious monsoon meal ideas, the recipe provides a practical option that can be prepared with everyday ingredients.

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