What is Semolina (Rava, Sooji)? 

In the Indian culinary context, rava and sooji are synonymous terms referring to semolina, a coarse flour primarily made from durum wheat. While "rava" is more commonly used in South India and "sooji" in North India, they denote the same versatile grain product. Unlike finely ground wheat flour (atta) or highly refined all-purpose flour (maida), rava/sooji is characterized by its granular texture, ranging from very fine to coarse. This texture is a direct result of the milling process, where the endosperm of the wheat kernel is ground into fragments rather than pulverized into a fine powder, then sifted to separate it from the bran and germ.

The distinct texture of rava/sooji makes it exceptionally adaptable for a wide array of Indian dishes, encompassing both savory and sweet preparations. In South India, it's a staple for popular breakfast items like Upma, a savory porridge, and is crucial for making crispy Rava Dosa and soft Rava Idli. Its ability to absorb liquids while maintaining a distinct bite is highly prized in these preparations. Meanwhile, in North India, sooji is famously used to create the rich, pudding-like dessert Sooji Halwa, often garnished with nuts and ghee, and also finds its way into batters for crispy Pooris and fluffy Bhaturas.

Beyond these iconic dishes, rava/sooji's versatility extends to various regional snacks and meals. It is frequently used as a coating for shallow-fried items like fish cutlets or vegetable patties, lending a delightful crispness to the exterior. Some variations of traditional bread like Mathri also incorporate sooji for a crumbly texture. Its quick-cooking nature and ability to be dry-roasted before use make it a convenient ingredient for fast and wholesome meals, particularly for breakfast or tea-time snacks.

The market in India offers various types of rava/sooji, catering to specific culinary needs. The most common is Bombay rava, which is typically made from durum wheat and can vary in fineness. Another notable type is Bansi rava, often coarser and darker, sometimes derived from a specific variety of Indian durum wheat, favored for certain upma preparations. There's also Idli rava, specifically coarse and rice-based, used primarily for making idlis, though wheat-based rava is also used for "Rava Idli." The choice of rava's coarseness directly influences the texture of the final dish, allowing for a range of culinary outcomes from soft puddings to crispy crepes.

From a nutritional standpoint, rava/sooji offers several benefits. As a product of wheat, it provides carbohydrates for energy. While refined sooji may have some of its fiber removed, varieties like "whole wheat rava" or coarser forms retain more of the bran and germ, thus offering better dietary fiber content. It also contains some protein, B vitamins (like thiamin and folate), and minerals such as iron and magnesium. These nutrients contribute to overall well-being, supporting energy metabolism, blood health, and proper nerve function.

In essence, rava and sooji are more than just coarse wheat grits in India; they are foundational ingredients reflecting the ingenuity and diversity of Indian cooking. Their adaptability to various textures and flavors, coupled with their nutritional value and year-round availability, ensures their continued prominence in Indian kitchens, from everyday meals to festive treats.

Also Known as

Rawa, sooji, rava

How to Select Semolina, Sooji

• Semolina is milled to various degrees of coarseness, and fine, medium and large grained varieties are readily available in grocery stores.

• Check to see whether the semolina you are buying is made from soft wheat or hard wheat (the durum variety) – the former will be good for upma, idli, sweets, etc., while the latter is what you need for gnocchi, pasta and home-made couscous.

14 Uses of Semolina (rava, sooji)

Semolina, also known as Rava or sooji, is a coarse flour that is made from Durum wheat and can vary in color from yellow to white depending on the quality of the wheat. Semolina is mainly used for making pasta, different kinds of cereals or desserts in USA and other countries but in India it is used mostly to make savoury dishes.

1. Semolina is used to make both savory and sweet dishes. 

rava sheera recipe | suji ka halwa | sooji halwa | with 13 amazing images.

The most basic and most known Indian dishes with rava are Upma and Rava Idli. These snacks too can be further modified into different dishes by addition of various other elements like tomato puree or a tadka.

upma recipe | rava upma | sooji upma | quick upma recipe | breakfast upma

2. Semolina is extensively used in the South Indian cuisine. In the south, rava is used to make the famous Rava dosa, different types of idlis and Rava appe and a traditional vada like snack that is pan fried in a special pan. The beauty of all these items is that they can be eaten at any time of the day.

3. Rava Chilla, is a savory pancake where the semolina is mixed with spices and finely chopped vegetables and cooked on a hot tava.

For complete uses of Semolina (rava, sooji) read this article.

How to Store Semolina, Sooji, Rava

• Store in a cool, dry cupboard, preferably in an airtight container.

• Flour is always readily available so it should only be brought in quantities that will last a maximum of two to three months.

• If it is necessary to store flour for extended periods of time, keep it in the freezer.

• It is better not to mix new flour with old if you are not using the flour regularly.

• Make sure the containers are airtight to prevent infestation by the flour moth or beetle.

Health Benefits of Sooji, Semolina

• Semolina is high in protein, very high in complex carbohydrates and fairly high in potassium, phosphorus, magnesium, calcium and fibre, with some iron, zinc, manganese and copper.

• Being a low-fat, high carbohydrate food, it offers a lot of energy for active and energetic people.

• It is low in cholesterol and sodium and fairly high in fibre, and can be safely incorporated into a well-balanced diet.

• Notably, it contains potassium, which supports good kidney and heart function and the smooth functioning of other muscles; phosphorus, required by the body to metabolize energy; magnesium for healthy muscles, bones and nerves; calcium for strong bones; and zinc to boost the immune system.

• It is high in vitamin E and contains a fair amount of B-complex vitamins (especially folic acid).

• Because semolina is made from durum wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index, which is good news for people wishing to control or reduce their weight and blood sugar, and especially for diabetics.

Nutritional Fact of Semolina

1 cup of semolina which is approx. 140 gm comprises of

487 calories

14.5 g of protein

105 gm of carbohydrates

1.1 gm of fat

0.28 gm of fibre

0.17 mg of vitamin B1 = 14.1% of RDA (about 1.2 to 1.5 mg)

0.04 mg of vitamin B2 = 2.35% of RDA (about 1.1 to 1.7 mg for women)

2.24 mg of vitamin B3 = 18.6% of RDA (about 12 mg)

116 mg of Potassium (K) = 2.46% of RDA (about 4,700 mg)

18.8 mg of Magnesium (Mg) = 5.37% of RDA (about 350 mg)

2.24 mg of iron = 10.6% of RDA (about 21 mg for women)

142.8 mg of Phosphorus = 23.8% of RDA (about 600 mg)

1.5 mg of zinc = 12.5% of RDA (about 10 to 12 mg)