Sooji Upma - For healthy and clean eating

Sooji - Singal's - Indian Grocery Store

Sooji or Semolina is a versatile product that can be used to create a range of recipes. 

Semolina recipes are good for breakfast, lunch snacks, and also make for excellent evening snacks.

While it is called Sooji in North India, Rava is its common name in South India. Sooji can be used to cook salty, savory, and sweet recipes.

How is Sooji obtained?

Sooji is purified wheat middlings obtained from durum wheat or other varieties of wheat. 

Many other varieties of whole wheat are also granulated and refined to get Sooji.

Mottai Godumai, a type of wheat-variety is also used to make Sooji.


Texture of Sooji

Sooji has a coarse texture and is whitish-brown in color.


Sooji - Singal's - Indian Grocery Store

Health benefits of Sooji

  • High in fiber- The high fiber content of Sooji makes it good for your digestive health. Sooji is easy to digest and therefore, very light on your system.
  • High in protein- Sooji’s high protein content makes it a favorite with people who are on a mission for weight loss.
  • Good for heart health- 100 g of Sooji has zero cholesterol and is therefore good for heart health. 
  • Rich in antioxidants- The high selenium content in Sooji makes it a rich source of antioxidants.
  • Helps in weight loss- The high fiber content of Sooji makes you feel fuller for longer periods, thus aiding in weight loss.


Some varieties that you can churn out with Sooji-

  • Sooji Upma 
  • Sooji Cheela
  • Sooji Dhokla
  • Sooji Instant Idli 
  • Sooji Uttapam (also called Rava Uttapam)
  • Sooji Dosa (also called Rava Dosa)
  • Sooji Halwa
  • Sooji Pudding 
Sooji - Singal's - Indian Grocery Store

     Sooji Cheela


Sooji - Singal's - Indian Grocery Store

  Sooji Dhokla


Sooji - Singal's - Indian Grocery Store

 Sooji Instant Idli 


Sooji - Singal's - Indian Grocery Store

Sooji Halwa


Personally, I love Sooji Upma for breakfast. Sooji Upma is a highly fibrous snack; it is filling yet light, a perfect way to start your day!

Here is a quick recipe for Sooji Upma that serves two people-


  • Sooji- ½ cup.
  • Ghee- 1 to 2 teaspoons. 
  • Mustard seeds- 1/4 teaspoons.
  • Curry leaves- 5 to 7.
  • Onion- One cup finely chopped.
  • Peas- ½ cup (boil in hot water so that peas become soft before cooking).
  • Carrots- ½ cup (well diced).
  • Salt- As per taste.
  • Cilantro- Finely chopped for garnishing.


  • Heat ghee on a thick-bottomed pan, add mustard seeds and curry leaves till the seeds pop up. It will take 10 to 15 seconds.
  • Add onions and roast them till they turn golden brown.
  • Then add peas and carrots. Cook them until tender.
  • Dry roast Sooji in another skillet on medium flame with constant stirring (for 5-7 minutes) until it is light brown. 
  • Slowly add 3 cups of water in roasted Sooji with constant stirring. This will prevent any lump formation.
  • Add cooked vegetables and cover the lid of the pan. Let it cook on medium heat for 2-3 minutes (till it becomes of the consistency that you like).
  • Garnish with cilantro before serving the delectable Upma. 
Sooji - Singal's - Indian Grocery Store
Sooji - Singal's - Indian Grocery Store

Sooji Upma


Does it take any precautions to consume Sooji?

Sooji is made from wheat. If someone has a gluten allergy then it is not advisable to consume Sooji as it might cause an allergic reaction. But, such cases are very rare. 

How to store Sooji?

It is best to dry roast Sooji, let it cool at room temperature, and store it in an airtight container. You can store it in the refrigerator for almost 6 months.


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