Also popularly called as semolina or rava, Suji is made from dried durum wheat. The colour of the Rava depends on the quality of wheat. Semolina is usually yellow in colour when made from Durum wheat. When made from softer wheat types, the colour is white. It is available all-year round.

Usage

It is commonly used in making pasta, puddings, cereals and couscous. It is an essential battering ingredient in many Indian dishes. A fine version of Suji is used for batters, whereas a coarser form is used as an ingredient. Semolina is used in various forms in various cuisines. In North Western Europe and North America, Semolina is served as a dessert, boiled in milk. Italians use semolina while making gnocchi and pasta. It is sprinkled over the recipe to avoid sticking. In south Indian cuisine, semolina is used to prepare savoury dishes like Rava Dosa, Upma and Kesari, a mildly spiced dessert-cum-sweet dish. It is used to make the ever so popular, Suji ka Halwa.

Semolina gives a tender texture with a pleasant taste while preparing pasta. In many Western countries, Semolina is flavoured with Vanilla and served as jam or red-currant sauce. To prevent sticking, Semolina is used as an alternative as the baking flour. A small portion of durum semolina is added to the mix flour to make the bread crust tasty.

Health benefits

Made from durum wheat, Semolina digests slowly making you feel full for a longer duration of time.

Thanks to its potassium content, Semolina improves kidney function.

Semolina is a good source of several B-Complex vitamins [thiamine, folate] and Vitamin E, which help to support your metabolism and in building the immune system of the body.

It is rich in minerals, such as phosphorus, zinc and magnesium which help strengthen the bones and improves the nervous system.

It is a quick and nourishing source of energy.

It is rich in iron.

Helps Diabetics: Semolina is a top choice for diabetics as it has low GI. Compared to white flour, it is digested and absorbed in the stomach and intestines at a slower rate. This allows people with diabetes to control their blood sugar levels more effectively as rapid fluctuations in levels of blood glucose are prevented.

Helps In Weight Loss: When food is digested and absorbed at a slower rate, it keeps you feeling full for a longer period. This is great when you are trying to lose weight. Your appetite gets suppressed, which means that you do not have to snack in between meals too often.

Provides Energy: Semolina contains carbohydrates, which are important for the production of energy in your body. It is an ideal food for people who require high energy levels. It is important to keep in mind that while semolina is high-carb, it is low in fat.

Provides Balance To Diets: One of the best things about semolina is that it is a rich source of many important nutrients. It contains fibre, Vitamin B-complex, and Vitamin E, etc. and is zero in fat, saturated fats and Trans fatty acids. It is also low in cholesterol and sodium. It contains many minerals as well. This is why semolina is great when you want to eat a more balanced diet.

Boosts Body Functions: Due to its richness in essential vitamins, minerals and other nutrients, semolina can boost many body functions. It supports the function of the heart and kidneys. It also makes sure that muscles function smoothly. It contains phosphorus that is essential for metabolizing energy, and magnesium, which boosts bone, nerve and muscle health. Semolina also has calcium for bone strength while zinc helps in boosting the immune system.

Prevents Iron Deficiency: Semolina is rich in iron. With 1 cup of Semolina, you get 8% of the recommended daily amount of iron. This is an important mineral that helps in the production of haemoglobin that provides oxygen to the cells in your body. It prevents iron deficiency that can result in a weak immune system, fatigue, etc.

Provides Antioxidants: Semolina contains selenium, which is an important antioxidant. It prevents the oxidation of cell membranes and DNA, which otherwise can be harmful. If this oxidation occurs, it can contribute to a variety of diseases and ailments including heart disease. It is also important to get adequate selenium into your body as it helps in strengthening your immune system, which in turn prevents infection. With 1 serving of Semolina, you get 37 micrograms of selenium, which is two-thirds of the recommended daily intake.

Prevents High Cholesterol: semolina is low in fat and cholesterol. This is important when you want to prevent the development of high cholesterol. It also does not contain Trans fatty acids and saturated fats, which helps in the prevention of high cholesterol. It allows you to lower your cholesterol levels as well, and prevents the onset of other complex conditions in the long run.

As you can see, semolina comes with many health benefits. This is why you should consider replacing white flour with it. Its richness in so many nutrients makes it an important food that will benefit everyone in your family. It will help in preventing many conditions and illnesses, boosting your immune system and body functions and improving your general overall health.

Caution:  Semolina contains gluten, which makes it unsafe for those suffering from celiac disease or gluten sensitivity.