Sooji or semolina is the coarse flour made from durum wheat. It is used all over the world and porridges, breads, pastas and couscous are made out of these. Since this is not polished or refined, it is healthier than maida, which is also made from wheat. Since the whole grain is ground in producing sooji, it contains the goodness of the entire grain, including the fibre.

Some of the main nutrients available in a 100g portion of raw sooji are listed below:

Protein 11.3 g
Fat 0.74 g
Fibre 9.7 g
Carbohydrate 68.43
Energy 333 Kcal
Folic acid 25.68 ug
Carotenoids 276 ug
Iron 12.98 mg
Zinc 2.13 mg
Calcium 29.38 mg

Source: Nutrify India Now app (from National Institute of Nutrition)

Sooji is a versatile food, which can be cooked either as a savoury or a sweet dish, and is a great choice for pregnant women. Since it contains a good amount of fibre, the carbohydrates are slowly digested, making it a dish with low glycaemic index. It is especially ideal for pregnant women who are at risk of gestational diabetes. It also contains iron and folic acid, which are important nutrients during pregnancy.

1.Sooji khichdi (with spinach)

Serves 3-4


  • Green gram dal – ½ cup
  • Water – ½ cup
  • Roasted wheat rava – 1 cup
  • Salt
  • Chopped palak – ½ cup


Step 1: Heat oil, and add water and boil. Add washed dal and cook it.

Step 2: Once the dal is half cooked, add roasted wheat rava and salt.

Step 3: Add chopped palak to the mixture and cook till the khichdi is ready.

Our twist: You can add crushed peanuts for extra protein.

2.Sooji halwa

Serves 3-4


  • Sooji – ½ cup
  • Ghee- ¼ cup
  • Sugar- ½ cup
  • Water- 2 cups
  • Chopped cashew- 4 whole
  • Chopped almonds- 4 whole
  • Cardamom- ¼ tsp


Step 1: Cook sooji with ghee until golden brown.

Step 2: Add water and sugar while stirring until the mixture becomes thick.

Step 3: Add chopped nuts and cardamom.

Our twist: Add raisins to get more iron.

3.Sooji/rava kheer

Serves 3-4


  • Roasted rava- 1 cup
  • Cardamom power- ¼ cup
  • Sugar- 2 tsp
  • Ghee- 2 tsp
  • Milk- 2 cups


Roast rava with ghee in a pan. Add the other ingredients and stir till the mixture thickens.

Our twist: Add mashed banana for extra Vitamin B.

4.Apple sooji halwa

Serves 3-4


  • Sooji- ½ cup
  • Ghee- ¼ cup
  • Sugar- ½ cup
  • Grated apple- 2 cups
  • Water- 1 ½ cups
  • Cardamom powder- ¼ tsp


Step 1: Cook sooji with ghee until it becomes golden brown.

Step 2: Add grated apple, water and sugar, while stirring, until it all becomes thick.

Step 3: Sprinkle cardamom powder on top.

Our twist: Add pistachios and raisins for iron.

Sooji is one of the healthiest options to incorporate in your diet, if you’re looking to maintain or lose weight. It will help you stay full throughout the day. The recipes mentioned in this article are especially healthy because they contain very little oil. Of course, do remember that sooji contains gluten, so if you have a gluten allergy, then you’ll have to avoid it.