Also known as: 
Rawa, semolina

Semolina is a gritty, coarse type of flour, usually made from wheat however the term is also applied to maize. It contains the nutritious heart (endosperm) of the grain, which is left behind during milling when the finer flour is sifted. Semolina is made from durum wheat, a hard variety of wheat quite unlike the wheat used to make bread. Durum semolina is commonly used in the manufacturing of pasta because of its high gluten content, which gives the pasta its pleasant taste and ensures that it retains its shape during the cooking process. Semolina is milled to various degrees of coarseness. You can find finely grained semolina, medium grained and big grained semolina. Check to see whether the semolina you are buying is made from soft wheat or hard wheat (the durum variety) - the latter is what you need for gnocchi, pasta and home-made couscous.

Commonly used in: 
soups, breads, side dishes, upma, cakes, pasta etc.

Health benefit: 
Among other things, this low-fat, high carbohydrate food offers a lot of energy along with a variety of other nutrients. It is low in cholesterol and sodium and fairly high in fibre. Semolina is high in protein, complex carbohydrates and potassium, phosphorus, magnesium, calcium and fibre, with some iron, zinc, manganese and copper.  It is very low in saturated fat, cholesterol and sodium, and contains zero trans fatty acids. Semolina is made from durum wheat and helps in weight reduction and blood sugar, and is good for diabetics.