Semolina- tasty and healthy ingredient

Semolina- tasty and healthy ingredient



Semolina is a coarse flour made from durum wheat,a hard type of wheat.When ground into a flour durum wheat is known as semolina and used all over the world in bread,pasta and porridge. It is also famous with many other names as sooji, rawa, bansi but the source is same that is wheat. It is widely used ingredient in North as well as South parts of our country.

However, it is healthy to some people while not helpful for others as it is not gluten free. it is also used in preparation of pasta, sweet dishes.

For instance, it is rich in nutrition, protein and fibre it increases the sense of fullness and slow down the digestion.

Nutrition Facts of semolina:

However, it is rich in nutrition and consists of various essential vitamins and minerals.

Nutrients Values
Energy 360 calories
Carbohydrates 72.83 g
Fat 1.05g
Protein 12.68g
Thiamine 0.28mg
Riboflavin 0.08mg
Niacin 3.31 mg
Vitamin B12 0
Calcium 17mg
Iron 1.23mg
Magnesium 47mg
Phosphorus 136mg
Potassium 186mg
Sodium 1mg
Zinc 1.05mg

Health benefits of semolina:

Helps in weight loss:

Semolina contains several nutrients that may support weight loss.Also increased protein in your diet helps to promote weight loss, reduce hunger, preserve muscle mass during weight loss, increase fat loss, improve body composition.

Conversely, it is not gluten-free so, not much favorable for people under diet.

Supports heart health:

A fiber rich diet may reduce your risk of heart disease.Fiber may support heart health by lowering LDL,blood pressure and overall inflammation.

Helps to control blood sugar:

Semolina helps to control blood sugar due to its high levels of magnesium and dietary fiber. Also magnesium may improve blood sugar control by increasing your cells response to insulin a hormone that regulates your blood sugar levels.

Supports digestive health:

However, semolina contains dietary fiber it helps in improved digestion.In addition, it stimulates the growth of friendly gut bacteria.A healthy balance of gut bacteria affects many areas of health like optimal digestion,immune health and metabolism.

Side effects of semolina:

However, Small percentage of the population cannot tolerate it due to its gluten or wheat content.

North Indian Dish:

Semolina upma using microwave:


1.1/2 cup semolina rava
2.1 1/2 tsp oil
3.1/2 tsp mustard seeds
4.1/2 tsp urad dal
5.1/2 cup finely chopped onions
6.6 to 8 curry leaves
7.1 tsp grated ginger
8.1/2 tsp finely chopped green chillies
9.Salt to taste
10.1 tbsp finely chopped coriander.


1.Place the rava in a microwave safe bowl and also microwave it for about 1 1/2 minutes.Keep aside.
2.Combine the oil,mustard seeds and urad dal in another microwave safe bowl .Mix well and microwave it for about 2 minutes.
3.Then add the onions,curry leaves,ginger,green chillies and mix well.Microwave it for about 1 1/2 minutes.
4.Certainly, add the rava and mix well.Microwave it for about 1 1/2 minutes.
5.Also add the salt and 1 1/2 cups of hot water and mix well.Microwave it for about 2 minutes.
6.Lastly, add the coriander and mix well.
7.Finally, its ready to serve.

Nutrients Values:

Nutrients Values
Energy 119 calories
Protein 2.9g
Carbohydrates 20.4 g
Fiber 0.3g
Fat 2.9 g
Cholesterol 0 mg
Sodium 6.6 mg

South Indian Dish:

Egg less semolina and coconut cake recipe:


1.1 cup semolina
2.1 cup freshly grated coconut
3.1 cup powdered sugar
4.1/2 cup melted butter
5.1/2 cup curds
6.2 tbsp milk
7.1 tsp cornflower
8.1/2 tsp baking soda
9.1 tsp baking powder
10.1/2 tsp vanilla essence
11.Pinch of salt
12.Melted butter for greasing
13.Plain flour for dusting


1.Firstly, grease a cake tin with melted butter and dust it with plain flour.Shake and remove the excess flour.
2.Then combine all the ingredients in a deep bowl and mix well using a spatula.
3.Also now pour the batter into a greased and dusted cake tin and spread it evenly.
4.Afterwards cover it with an aluminium foil and keep aside for about 2 hours
5.However, remove the foil and bake in a preheated oven for about 40 minutes.
6.Therefore allow it to cool for about 15 minutes and de-mould
7.Lastly cut into square pieces as required.

Nutrients Values:

Nutrients Values
Energy 192 calories
Protein 2.1g
Carbohydrates 22.9g
Fiber 1.2g
Fat 9.9g
Cholesterol 19.2mg
Sodium 144.9mg

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