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.
- Semolina Cutlet
Let’s start the meal with some appetizers and what better dish to start the feast with than some semolina cutlets?
Ingredients:
- 1 cup semolina
- 1 onion
- 2 medium-size potato
- 4-5 green chilli[4] finely chopped
- ½ teaspoon jira ( cumin seeds)
- ½ teaspoon Healthy Alternatives Organic Turmeric Powder
- ¾ teaspoon Healthy Alternatives Organic Red Chilli Powder
- ½ teaspoon Healthy Alternatives Organic Coriander Powder
- ½ teaspoon garam masala
- 1 teaspoon lemon juice
- Nature’s Best Coriander Leaves, finely chopped
- 1/2 cup bread crumbs
- Healthy Alternatives Lake Salt Powder, as per taste
- Healthy Alternatives Organic Cold Pressed Sunflower Oil for deep fry
Instructions:
- Heat half a tablespoon of oil in a frying pan on medium flame
- 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
- 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
- Mix all the ingredients nicely to make a thick paste
- Now divide this mixture into equal portions (as many as you like)
- After oiling your hands, shape the cutlets from this mixture and coat it with bread crumbs
- Refrigerate these cutlets for 15 minutes.
- Now add oil to a deep frying nonstick pan and place over medium heat
- Add the cutlets to the hot oil to deep fry. Sautè at intervals and flip after 2-3 minutes
- 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.
Ingredients:
- semolina, dry roasted – 1 cup
- onion, red – 1 small, finely chopped
- ginger– 1 small piece, minced or chopped fine
- garlic– 1 pod, chopped fine
- Healthy Alternatives Organic Curry Leaves– 10 to 12
- green chilli – 1, seeds removed and chopped fine
- cilantro– 1 tbsp, chopped fine
- mint leaves – 2 to 3, chopped fine (optional)
- water – 2&1/2 cups
Oils, Spices & Condiments:
- Healthy Alternatives Organic Cold Pressed Sunflower Oil – 1&1/2 tbsp
- Nature’s Mustard Whole – ½ tsp
- Healthy Alternatives Organic Chana Dal– ½ tbsp
- Healthy Alternatives Organic Urad Dal White– ½ tbsp
- Nature’s Raw Peanut Disco (unsalted) – 3 tbsp
- Healthy Alternatives Organic Cashew(unsalted) – 1&1/2 tbsp, broken into pieces
- Healthy Alternatives Lake Salt Powder– 1 tsp or to taste
- black pepper powder – ¼ tsp
- Healthy Alternatives Organic Red Chilli Whol – 1 to 2
Instructions:
- 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
- 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
- Add the green chilli, ginger, garlic and onion to the pan and keep sautéing on medium heat till onions turn soft and translucent
- Now add the dry roasted semolina, salt, black pepper and water to the pan
- Give it a good stir on high heat
- Once the water starts to boil, reduce the heat and cover the pan with lid
- 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.
