Semolina Flour: A Nutritious and Versatile Ingredient

Semolina flour is a type of flour made from durum wheat. It is commonly used in Mediterranean and Middle Eastern cuisine and is a main ingredient in dishes such as pasta, couscous and bread. In recent years, semolina flour has gained popularity in other parts of the world due to its versatility and nutritional benefits.

Semolina flour nutritional value

Semolina flour is a rich source of protein, fiber, and several important vitamins and minerals. A 100 gram serving of semolina flour contains approximately:

Calories: 360
Protein: 13 grams
Carbohydrates: 73 grams
Dietary fiber: 3 grams
Fat: 1 gram
Thiamine (B1): 32% of the RDI
Folic acid (B9): 29% of the RDI
Iron: 13% of the RDI
Magnesium: 11% of the RDI
Phosphorus: 38% of the RDI
Health benefits of semolina flour

Semolina flour is an excellent addition to a healthy diet. Its high protein and fiber content can help keep you fuller longer, making it an ideal ingredient for weight management. In addition, its high iron content can prevent anemia, while its magnesium and phosphorus content support bone health.

Recipes with semolina flour

Semolina flour can be used in a variety of dishes, from sweet to savory. Here are some delicious and nutritious recipes you can try at home:

Semolina porridge
Ingredients:

1 cup semolina flour 2 cups milk 2 cups water 1/4 cup honey 1/2 teaspoon cinnamon 1/4 teaspoon salt
Instructions:

In a medium saucepan, bring milk and water to a boil.

Add semolina flour, honey, cinnamon and salt to the saucepan and stir to combine.

Reduce heat to low and cook, stirring occasionally, until mixture thickens, 10-15 minutes.

Serve hot with your favorite topping.

Semolina pizza crust

Ingredients:

2 cups semolina flour 1 teaspoon instant yeast 1 teaspoon salt 1 tablespoon olive oil 1/2-1 cup warm water
Instructions:

In a large bowl, mix semolina flour, yeast and salt.
Add olive oil and warm water and stir until a dough forms.
Knead the dough for 5-7 minutes until it is smooth and elastic.
Cover the dough with a clean cloth and let it rise for 1 hour.
Preheat the oven to 450°F (230°C).
Roll out the dough to the desired thickness and shape.
Top the pizza with your favorite toppings and bake for 10-15 minutes, or until the crust is golden brown.