Sooji or semolina is a coarsely ground grain often used while making pasta, porridge or upma Semolina is also known for its great taste and lovely texture. It is light and one of the best dishes you could consume during the night. Here are a few health benefits of this food item. Semolina is made up of durum wheat which means it keeps you full for a longer period of time and prevents you from overeating. Semolina is digested very slowly which increases your chances of shedding more fat.