Ways To Include Semolina in Your Diet

Semolina, commonly known as sooji, is a very common kitchen ingredient found in Indian homes. It is very commonly used in Indian cooking but very few realize the health benefits of semolina. Some of them being:

  • Boosts energy.
  • Keep your bones and nervous system healthy.
  • Keep the hunger pangs away!

With such health benefits, it is crucial that we add semolina to our daily diets. Here are 2 easy dishes we can incorporate in our meals.

  1. Semolina Cutlet

Let’s start the meal with some appetizers and what better dish to start the feast with than some semolina cutlets?



  1. Heat half a tablespoon of oil in a frying pan on medium flame
  2. Add the cumin seeds to the hot oil and let it crackle before adding the green chilli and onion. Sauté it till they get a brownish tinge and then switch off the flame
  3. In a mixing bowl, add the semolina, mashed potato, fried onion, green chilli, turmeric powder, red chilli powder, coriander powder, garam masala, lemon juice, coriander leaves and salt
  4. Mix all the ingredients nicely to make a thick paste
  5. Now divide this mixture into equal portions (as many as you like)
  6. After oiling your hands, shape the cutlets from this mixture and coat it with bread crumbs
  7. Refrigerate these cutlets for 15 minutes.
  8. Now add oil to a deep frying nonstick pan and place over medium heat
  9. Add the cutlets to the hot oil to deep fry. Sautè at intervals and flip after 2-3 minutes
  10. Serve with chutney or tomato ketchup

2. Upma

Upma is a savoury South Indian dish that is a favourite breakfast option for many. All it takes is 20 minutes to cook and is a wonderful option if you are looking for something to fill you up.


Oils, Spices & Condiments:


  1. In a heavy bottom pan, heat 1 ½ tbsp oil. Add the mustard seeds, urad dal, chana dal, dry red chilli, cashews and peanuts to the pan
  2. Pan fry at medium heat in the pan, till the mustard seeds splutter, the dals turn slightly golden and the peanuts and cashews are reddish in colour
  3. Add the green chilli, ginger, garlic and onion to the pan and keep sautéing on medium heat till onions turn soft and translucent
  4. Now add the dry roasted semolina, salt, black pepper and water to the pan
  5. Give it a good stir on high heat
  6. Once the water starts to boil, reduce the heat and cover the pan with lid
  7. Cook on low heat, till water is absorbed and serve hot!

So with these recipes in hand, it’s time you got back to your fitness resolutions with a yummy twist! And for more such healthy recipes, check out our Smoothie Recipes.

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