Semolina: Coarse Durum Wheat Flour for Pasta, Couscous, Breads & Desserts

Semolina is the **coarse, purified endosperm of durum wheat (*Triticum turgidum* var. *durum*)** separated from bran and germ during milling. Its granular texture, pale yellow color (carotenoids) and **strong gluten (high protein + quality)** make it foundational for pasta, couscous and certain breads/desserts.

| | Amount | %DV | |---|---|---| | Calories | 360 kcal | — | | **Protein** | 12–13 g | 24 % | | **Carbohydrate** | 72 g | 26 % | | – Fiber* | 3–4 g | 11–14 % | | Fat | 1.0–1.5 g | 2 % | | **Iron** | 1.2–3.0 mg | 7–17 % | | **Magnesium** | 45 mg | 11 % | | **B Vitamins** (thiamin, folate, niacin) | Variable (fortified higher) | — | | Selenium | 60–70 µg | >100 % | *Whole/partially refined durum has more fiber; standard refined is lower.

- **Durum gluten quality** gives pasta a firm, elastic bite and slower surface starch release (al dente texture can modestly reduce glycemic response). - **Complex carbohydrates** provide sustained energy for active lifestyles. - Source of **plant protein** (pairs with legumes to balance amino acid profile). - Supplies **iron, magnesium & selenium** plus carotenoid pigments (lutein) contributing subtle antioxidant value. - Versatile: works in both savory (pasta, upma) and sweet (halva) applications.

- **Contains gluten**: unsafe for celiac disease or medically necessary gluten-free diets. - Refined semolina is **lower in fiber & some micronutrients** than whole durum flour—balance meals with vegetables/legumes. - Large portions of rapidly cooked semolina (e.g., porridges) can have **moderate–high glycemic impact**; al dente pasta mitigates somewhat. - Wheat allergy or non-celiac wheat sensitivity requires avoidance. - Potential for **storage pests** (weevils) if not stored airtight.

- **Pasta & gnocchi** (adds structure; use fine semolina or semola rimacinata for smoother dough). - **Couscous & North African dishes** (steamed granules). - **South Asian upma** (roasted semolina savory porridge) & idli/dosa variations. - **Mediterranean & Middle Eastern desserts**: basbousa/revani, halva, sfouf. - **Italian breads & pizza**: Dusting peel (prevents sticking) & adding 10–25% to dough for color & chew. - **Gnocchi alla Romana**: Cooked semolina discs baked with cheese (not gluten-free).

- For pasta: Hydrate with **~30–32% water by weight**; rest dough 20–30 min (gluten relaxation) before extrusion/rolling. - For upma/halva: **Dry roast** semolina until fragrant to enhance nuttiness & reduce raw taste. - To prevent lumps in porridge: whisk semolina gradually into **boiling** liquid while stirring. - Mixing with 00 flour (50:50) produces balance of extensibility (00) and resilience (semolina).

- Combine semolina with **vegetables, legumes or lean proteins** to raise fiber & micronutrient density and moderate glycemic impact. - Whole grain durum (semolina integrale) offers **more fiber & phytonutrients**—choose when available. - Portion guidance (dry): **56–75 g** for pasta (≈1 cup cooked) within balanced meals.

Durum wheat is often grown in **semi-arid regions** with breeding for drought tolerance. Selecting products from producers practicing **soil conservation, crop rotation & responsible irrigation** supports sustainability. Using semolina efficiently (accurate portioning; incorporating leftovers) reduces food waste.

Store **airtight, cool, dry & dark** up to 12 months (refined). Whole grain variants: 4–6 months pantry or refrigerate for extended freshness (protect oils). If off odors or insect activity appear, discard.

✔︎ Strong gluten for quality pasta & diverse dishes ✔︎ Complex carbs + moderate protein & minerals (selenium, iron) ✖︎ Contains gluten & relatively low fiber when refined—balance with whole foods.