Semolina / Suji / Rava


Size: 500 GM
Price:
AED 2.75

(incl. VAT 5%) Shipping Policy

Description

Semolina is a coarse flour made from durum wheat, a hard type of wheat.

Upma is typically made by first lightly dry roasting semolina (called rava or sooji in India). The semolina is then taken off the fire, and kept aside while spices, lentils, onion, ginger, etc are sautéed in oil or ghee. The semolina is then added back to the pan and mixed thoroughly. Boiling water is added, and the mixture is stirred until the semolina absorbs the liquid and becomes fluffy in texture.


There are several ways in which upma is made, and the variations are obtained by either adding or removing spices and vegetables. The texture can vary significantly as well, depending on how much water is added to it, and how long the mixture is allowed to remain on the flame thereafter.


Sooji upma

Upma made from sooji


The most popular version with wide variations of upma are made with whole or refined ground semolina made out of durum wheat. Sometimes a wide range of vegetables may be added, and may be garnished with a variety of beans (raw or sprouted), cashew and peanuts. For a variation called masala upma (known as kharabath in Karnataka), sambar masala or garam masala is added along with red chilli powder, instead of green chillies. This variety is more popular in Karnataka, Maharastra, Tamil Nadu and parts of Andhra Pradesh and is usually served in South Indian restaurants. Uppumavu paired with hand mashed banana is a common breakfast item in Kerala homes.

When ground into a flour, durum wheat is known as semolina and used all over the world in bread, pasta, and porridge. This flour is darker and more golden in color than all-purpose flour. It has a mild, earthy aroma.

Along with its culinary uses, semolina also benefits weight management, heart health, and your digestive system.

Semolina flour can be enriched, meaning that food manufacturers re-add nutrients that were lost during the processing of the durum wheat grain. Enriched semolina contains higher levels of vitamins and minerals than unenriched alternatives.


A 1/3-cup (56-gram) serving of uncooked, enriched semolina provides:

Calories: 198 calories
Carbs: 40 grams
Protein: 7 grams
Fat: less than 1 gram
Fiber: 7% of the Reference Daily Intake (RDI)
Thiamine: 41% of the RDI
Folate: 36% of the RDI
Riboflavin: 29% of the RDI
Iron: 13% of the RDI
Magnesium: 8% of the RDI
Semolina is high in protein and fiber — both of which slow digestion and increase feelings of fullness between meals.

It’s also high in B vitamins like thiamine and folate, which have many important roles in your body, including helping convert food into energy.

Additionally, semolina is a good source of iron and magnesium. These minerals support red blood cell production, heart health, and blood sugar control.

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