Sooji or Semolina is made up of wheat. Semolina is coarse, purified wheat middlings of durum wheat. It is mainly used in making Pasta and Couscous.

Sooji has low glycemic index and is a recommended food for diabetic people.

It is very easily cooked and takes very less time. Very tasty and healthy recipes such as Vegetable Upma, Rava (Sooji) dosa, Idli and Sooji Halwa etc are prepared using sooji. Sooji tastes very good and the recipes of sooji are accepted by adults as well as children very easily.

My 8 month old niece enjoy her sooji upma the most among all the healthy but not so tasty stuff offered to her.  😆

Just like other babies of her age, she generally get daal vaala paani, fresh fruit jiuces, sooji Kheer, Sooji upma in small quantities during the day at short intervals. Upma is generally offered to her in the lunch timings or around 5 in the evening and her gestures clearly shows that she like it the most among the full day menu.

Nutrition Content Of Sooji/ Rava

Sooji is high in Carbohydrates and dietary fibres;

Also, it is a good source of

• Magnesium;
• Iron;
• Vitamin B-6, and
• Calcium.

Health Benefits Of Sooji/ Rava

Sooji is a very healthy ingredient. Some of the health benefits of sooji are listed below-

1.  Having low glycemic index, it is ideal for people who wish to lose weight or those who have blood sugar problems.
2. If you are active and energetic in your routine life, sooji is absolutely your type food. It provides lots of energy. It has a low-fat content but is high in carbohydrates.
3. Magnesium contained in sooji is important for healthy muscles, bones, and nerves.
4. Zinc content in sooji is helpful in boosting the immune system. Calcium is important for strong bones.
5. Sooji can be considered as a balanced diet as it is low in Sodium and high in Fibres.

NOTE- As Sooji is made from wheat, people with Celiac Disease, Gluten Intolerance or wheat allergies should avoid it.

All Ingredients We Need to Make Vegetable Upma

1. Sooji (Semolina)-1/2 bowl;
2. Boiled American Corn (Sweet Corn)- 2-3 Teaspoon;
3. Shimla Mirch (Capsicum)- 2 Teaspoon;
4. Pyaaj (Onion)- 1 Medium Size (Finely Chopped)
5. Mirchi (Chillies)- 1 (Finely Chopped);
6. Tamatar (Tomato)- 1 Medium Size (Finely Chopped)
7. Rai (Mustard Seeds)- 1/4 Teaspoon;
8. Meetha Neem (Curry Leaves)- 5-6 leaves;
9. White Urad Daal- 1/2 Teaspoon;
10. Kaali Mirch (Black Pepper)- 1/2 Teaspoon;
11. Namak (Salt)- 3/4 teaspoon or as per taste.

Preparation time- 10 minutes

Cooking time- 10 minutes

Complete Step by Step Recipe to Make Vegetable Upma

1. Heat some oil (approx 1 Teaspoon) in a pan and roast the Sooji (Rava);
2. It will turn Golden Brown in approx 7-8 Minutes. Once it’s done keep it aside;
3. Again heat some oil approx 2 teaspoons in a pan;
4. Add the Rai seeds, Meetha Neem and white urad dal and fry till the dal turns golden brown;
5. Now add Corns and Capsicum, also add onions, green chillies and tomatoes;
6. Fry them for almost 3-4 minutes;
7. Add salt and Black Pepper to the veggies, (you can add red chilli powder if you want your upma to be spicy)
8. Now add the roasted Sooji and mix well with veggies;
9. Add boiled water slowly and stir continuously. While adding water keep the flame to low initially then increase it after mixing all the water.
10. Within few minutes, sooji will absorb all the water, then cook for 2 more minutes (On low Flame)

Healthy and tasty vegetable upma is absolutely ready to be served. Serve it HOT! as a breakfast or in your child’s lunch box. It is very good for Children as they have an active life and sooji provides a lot of energy. Also, the recipe of vegetable upma contains a lot of vegetables thus it is very healthy.

You can add any of the veggies of your own choice and make it of your own taste, as you like it. Afterall it’s your mood and absolutely your food.

Share your experience of vegetable upma with us in the comment section below and

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Preeti Sharma

Foodie • Blogger • YouTuber By Passion. Company Secretary (CS) by Profession.
Love Cooking and Experimenting with Food.
and Yeah, Proudly owns Dil Bhukkad 🙂

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