grain10 recipes
Fine Rava.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
SemolinaSoojiSujirava/sujiRavaFine RavaFine SoojiRawa
SERVING
CALORIES
360
PROTEIN
12.7g
CARBS
72.8g
FAT
1.1g
FIBER
3.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories360kcal—
Protein12.7g25%
Carbohydrates72.8g26%
Fiber3.9g14%
Sugar0.10g0%
Total fat1.1g1%
Saturated fat0.15g1%
Trans fat0g—
Cholesterol0mg0%
Water12.7g—
MINERALS
Sodium1.0mg0%
Potassium186mg4%
Calcium17mg1%
Iron1.2mg7%
Magnesium47mg11%
Phosphorus136mg11%
Zinc1.1mg10%
Copper0.19mg21%
Manganese0.60mg26%
Selenium70.6µg128%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.28mg23%
Riboflavin (B2)0.08mg6%
Niacin (B3)3.3mg21%
Pantothenic acid (B5)0.58mg12%
Vitamin B60.10mg6%
Folate (B9)72µg18%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter640g
HEALTH BENEFITS
Why eat it.
- ✓Provides sustained energy through complex carbohydrates
- ✓High in selenium which supports heart health and immunity
- ✓Good source of iron for healthy blood production
- ✓Contains B-complex vitamins for nervous system support
- ✓Low in fat and cholesterol-free
COOKING TIPS
In the kitchen.
- 1Always roast rava on low heat until fragrant for better texture in dishes
- 2Add rava slowly to boiling water while stirring to prevent lumps
- 3For fluffier upma, use a 1:2.5 rava to water ratio
STORAGE
Keep it fresh.
- Store in an airtight container to prevent moisture absorption
- Dry roast the rava before storing to prevent insect infestation
- Keep in a cool, dark place for a shelf life of up to 6 months
FAQ
Frequently asked questions.
What is the difference between Fine Rava and Coarse Rava?
Fine rava (chiroti rava) has smaller granules and is used for sweets like halwa or delicate dosas, while coarse rava is better for upma and khichdi.
Does Fine Rava contain gluten?
Yes, rava is made from durum wheat and contains gluten, making it unsuitable for those with celiac disease.
How long does Fine Rava last?
If stored in an airtight container in a cool place, it lasts 3-4 months. If dry-roasted first, it can last up to 6-8 months.
Can I freeze Fine Rava?
Yes, storing rava in the freezer in a sealed bag can extend its shelf life significantly and prevent spoilage.
What can I use as a substitute for Fine Rava?
Depending on the recipe, you can use cream of wheat, couscous, or rice semolina (for a gluten-free alternative).
Why does my rava get lumps when cooking?
Lumps form if rava is added too quickly to hot liquid. Always pour it in a slow stream while whisking or stirring constantly.
Is Fine Rava good for weight loss?
It is digested slowly, which keeps you full longer, but it is calorie-dense and refined, so it should be consumed in moderation.
How do I know if rava has gone bad?
Check for a musty smell, presence of small weevils (insects), or any clumping caused by moisture.
RECIPES
Cook with fine rava.
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