Method of Making Sooji Ka Halwa

Sooji ka halwa is a popular north Indian sweet dish. The Suji halwa recipe given here makes a low fat dish of suji ka sheera which is quite easy to make. Suji halwa can be made very quickly with out any preparation in advance.

Recipe type: Reduced fat,
Preparation time: 30 minute

Ingredients

  • 1 cup Sooji (semolina)
  • 1 cup Sugar
  • 2.5 cup water
  • 2 teaspoon Ghee
  • 2 teaspoon refined oil
  • 2 teaspoon lowfat butter (based on canola or heart foundation recommended)
  • Almonds (grated) or Raisins (kishmish)
  • 2-3 Cardamom, coarsely powdered

Directions

  1. Add sugar to water and mix well. Keep aside.
  2. In a skillet (kadahi) take ghee and sooji and cook for 5 minutes. Add oil and butter and stir for 20 minutes on medium heat, till the sooji turns light brown. With the skillet on the stove, add cardamom powder and raisins, grated almonds, then add water-sugar solution slowly, stirring with a spoon and allow the water to evaporate (it would take about 5-7 minute).
  3. Garnish with a few grated almond pieces or raisins.

Serve suji ka halwa warm.

Note: This recipe uses only 2 teaspoon ghee and use butter and oil. This saves a lot of calories from saturated fat in ghee. Don't be surprised for the use of oil. No body can notice any difference in the taste. Just try it. We have used it several times and all have relished our sooji ka halwa dish made according to this recipe.

Nutritional Values of Semolina, Sooji

Semolina or rava is the coarse, purified wheat groats or middlings of durum wheat. Semolina is also used to designate coarse middlings from other varieties of wheat, and from other grains such as rice and corn. Rava produced from grains other than wheat are also known as semolina, e.g. rice semolina rice rava) or corn semolina (makki rava). Semolina made from durum wheat is yellow in color. The nutritional data for semolina are given below.

Size = 100 g (3.5 oz) uncooked Energy = 1,506 kJ (360 kcal)
Carbohydrates = 72.83 g
- Dietary fiber = 3.9 g
Fat = 1.05 g
- saturated = 0.15 g
- monounsaturated = 0.124 g
- polyunsaturated = 0.43 g
Protein = 12.68 g

Water = 12.67 g
Calcium = 17 mg
Iron = 1.23 mg
Magnesium = 47 mg
Phosphorus = 136 mg
Potassium = 186 mg
Sodium = 1 mg
Zinc = 1.05 mg


Source: USDA Nutrient Database. https://www.nal.usda.gov



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