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Nutritionist shares recipe for calcium-rich ragi and vegetable soup for women that supports bones and overall health

Samira Vishwas | August 12, 2026 5:24 PM CST

Monsoons can be a great time to sip on a bowl of warm and filling soup. Making it healthy and full of essential nutrients is just an added bonus. On August 12, Kiran Kukreja, a nutritionist, shared her recipe for making a calcium-rich soup that gets ready quickly and requires minimal ingredients.

The nutritionist stressed that every woman should have this soup at least two to three times a week, especially if they want to take care of their bones as they get older. It contains the goodness of ragi, which is also a great source of calcium, and several vegetables boiled together, which will support your bones and overall health. Here’s the detailed recipe for making the calcium-rich soup:

French beans

Carrots

Peas

Sweet corn

Ragi flour

Water

Ginger-garlic paste

Cumin powder

Black pepper

Salt

Lemon juice

Fresh coriander

Method

Step 1: Take a handful of drumsticks and halve them, along with chopped vegetables like beans and carrots.

Step 2: In a steamer, add drumsticks, peas, corn, beans, and carrots. Cover the utensil and then steam the vegetables for 10 to 12 minutes.

Step 3: Take out the flesh of the drumsticks in a bowl. Add the remaining cooked vegetables and mash them together.

Step 4: In a pan, heat a little oil, add the ginger-garlic paste and 1 teaspoon of cumin powder, and cook everything together.

Step 5: Sauté the aromatic and then add the mashed vegetables to the pan. Cook it for a few minutes.

Step 6: Now add two to three cups of water to the pan.

Step 7: Now, prepare a slurry on the side. For the slurry, mix 2 tablespoons of ragi flour and 1 cup of water. Add the ragi slurry to the pan and let it simmer for 10 to 15 minutes.

Step 8: Finish with black pepper, salt, lemon juice, and fresh coriander. Bring everything to a boil, and serve hot in a bowl.

Why is ragi beneficial?

Ragi or finger millet is rich in calcium, iron, fibre, and essential amino acids. Just 100 grams of ragi provides 300 mg of calcium, making it a powerful grain for bone and muscle health, and for growing children. Moreover, its high fibre content improves satiety and helps reduce sugar spikes, thereby supporting metabolic health.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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