Semolina, also known as suji, is a type of flour made from durum wheat. It has a coarse texture, and is often used in breakfast recipes. It is commonly used to make savoury or sweet dishes such as upma and halwa. It is rich in protein and can boost your energy, something that we all need every morning. If you are looking for great breakfast options that are also healthy, have suji! Check out these 8 healthy semolina breakfast recipes.

What are the health benefits of semolina or suji in the morning?

• Sooji is a high source of protein, which is essential for muscle building and repair, says nutritionist Tanya Mehra. A hundred grams of semolina gives 12.7 grams of protein, according to the United States Department of Agriculture.
• It is a high-energy food due to its carbohydrate content, providing a quick energy boost.
• Sooji contains fiber, aiding in digestion and preventing constipation.
• It is a good source of iron, which helps in the production of red blood cells, says the expert.

Healthy semolina breakfast recipes

Here are easy suji recipes for breakfast!

1. Suji upma

Ingredients

• Suji – 1 cup
• Water – 2 cups
• Chopped vegetables (carrots, peas, beans) – 1/2 cup
• Mustard seeds – 1 teaspoon
• A handful of curry leaves
• Green chillies – 2 (chopped)
• Salt to taste
• Oil – 2 tablespoons

Method

• Heat oil in a pan, add mustard seeds, curry leaves, and green chillies.
• Add chopped vegetables to it and sauté for 2 to 3 minutes.
• Add sooji and roast until golden brown.
• Pour in water, add salt, and cook until the upma thickens.
• If you want, you can garnish it with coriander leaves and then serve hot.

2. Suji chilla

Ingredients

Also Read

• Suji – 1 cup
• Yogurt – 1/2 cup
• Water – 1/2 cup
• Finely chopped vegetables (onions, tomatoes, capsicum) – 1/2 cup
• Green chillies – 2 (finely chopped)
• A handful of coriander leaves
• Salt to taste
• Oil – 2 tablespoons

Method

• Mix suji, yogurt, and water to make a batter and keep it aside for 15 minutes.
• Add chopped vegetables, green chillies, coriander leaves, and salt to the batter.
• Heat a non-stick pan, pour a ladleful of batter, and spread it into a circle.
• Drizzle oil around the edges and cook until you get golden brown colour on both the sides.
• Serve hot with yogurt.

3. Suji dhokla

Ingredients

• Suji – 1 cup
• Yogurt – 1/2 cup
• Water – 1/2 cup
• Salt to taste
• Mustard seeds – 1 teaspoon
• A handful of curry leaves
• Green chillies – 2 (chopped)
• Grated ginger – 1 teaspoon

Method

• Mix suji, yogurt, water, and salt to make a batter. Let it rest for 30 minutes.
• Make the dhokla steamer or a flat-bottomed container greasy.
• Pour the batter into the steamer and steam for 15 to 20 minutes.
• In a pan, heat oil and add mustard seeds, curry leaves, green chillies, and ginger for tempering.
• Pour this tempering over the steamed dhokla.
• Cut into squares before serving.

4. Suji veggie pancakes

Ingredients

• Suji – 1 cup
• Yogurt – 1/2 cup
• Water – 1/2 cup
• Finely chopped mixed vegetables (carrots, capsicum, onions) – 1/2 cup
• Green chillies – 2 (chopped)
• Baking soda – 1/4 teaspoon
• Salt to taste
• Oil – 2 tablespoons

Method

• Mix suji, yogurt and water to make a thick batter then let it rest for 15 minutes.
• Add chopped vegetables, green chillies, baking soda, and salt to the batter.
• Heat a non-stick pan, pour a ladleful of batter, and make circles with it.
• Drizzle oil around the edges and cook until golden brown on both the sides.
• Serve it hot.

5. Suji idli

Ingredients

• Suji – 1 cup
• Yogurt – 1 cup
• Water – As needed
• Baking soda – 1/4 teaspoon
• Salt to taste
• Mustard seeds – 1 teaspoon
• A handful of curry leaves
• Green chillies – 2 (chopped)
• Grated ginger – 1 teaspoon

Method

• Mix suji with yogurt till you get a thick batter then let it rest for 30 minutes.
• Grease idli moulds with oil.
• Add water to the batter as needed to adjust consistency.
• Add salt with baking soda to the batter.
• In a pan, heat oil and add mustard seeds, curry leaves, green chillies, and ginger for tempering.
• Add it to the batter then mix well.
• Pour the batter into idli moulds and steam for 10 to 15 minutes.
  Serve hot.

6. Suji poha

Ingredients

• Suji – 1 cup
• Flattened rice (poha) – 1/2 cup
• Oil – 2 tablespoons
• Mustard seeds – 1 teaspoon
• Cumin seeds – 1 teaspoon
• A few curry leaves
• Green chillies – 2 (chopped)
• Onion – 1 (finely chopped)
• Peanuts – 2 teaspoons
• Turmeric powder – 1/2 teaspoon
• Salt to taste

Method

• Rinse poha in water, drain, and set it aside.
• Dry roast suji until golden brown and set it aside.
• Heat oil in a pan, add mustard seeds, cumin seeds, and peanuts. Sauté until peanuts become light brown.
• Add curry leaves, green chillies, and onions. Sauté until onions become translucent.
• Add turmeric powder, salt, and roasted sooji then mix well.
• Add poha and mix gently to combine all the ingredients.
• Cover it and cook on low heat for 5 to 7 minutes.
• Serve hot.

7. Suji oats dosa

Ingredients

• Suji – 1/2 cup
• Rolled oats – 1/2 cup
• Yogurt – 1/2 cup
• Water – As needed
• Green chillies – 2 (finely chopped)
• Ginger – 1 teaspoon (grated)
• Cumin seeds – 1 teaspoon
• Salt to taste
• Oil – 2 tablespoons

Method

• Dry roast semolina and oats separately until golden brown. Let the two cool down.
• Grind suji, oats, yogurt, green chillies, ginger, cumin seeds, and salt into a smooth batter.
• Add water as needed to achieve dosa batter consistency.
• Heat a non-stick pan, pour a ladleful of batter, and spread it into a thin circle.
• Put some oil around the edges and cook until golden brown on both the sides.
  Serve hot.

8. Suji banana pancakes

Ingredients

• Suji – 1/2 cup
• Ripe bananas – 2 (mashed)
• Milk – 1/2 cup
• Baking powder – 1/2 teaspoon
• Cinnamon powder – 1/2 teaspoon
• Vanilla essence – 1/2 teaspoon
• Honey – 1 teaspoon

Method

• To make pancake, mix semolina, mashed bananas, milk, baking powder, cinnamon powder, and vanilla essence in a bowl.
• Heat a non-stick pan, pour a ladleful of batter on it, and spread it into a circle.
• Cook until you see bubbles on the surface then flip it and cook the other side.
• Serve hot with a little bit of honey.

About the Author

Natalia Ningthoujam has written on various subjects – from music to films and fashion to lifestyle – as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. …Read More