What is whole wheat vermicelli, whole wheat semiya? Uses, benefits and Indian recipes |

Whole wheat vermicelli, also known as atta vermicelli or gehun semiya in Hindi, is a type of pasta made from whole wheat flour. It is similar in appearance to regular vermicelli, featuring long, thin strands, but it boasts a pale brown color due to the use of whole wheat instead of refined wheat flour (maida) or semolina. This key difference in ingredient makes whole wheat vermicelli a more nutritious alternative, offering a higher fiber content and a slightly nuttier flavor compared to its refined counterparts.

The production process involves grinding whole wheat grains into flour, kneading it into a dough, and then extruding it through specialized dies to create the characteristic thin strands. These strands are then dried and often roasted lightly to enhance their flavor and prevent stickiness during cooking. The roasting process gives the vermicelli a slightly toasted aroma and a firmer texture. Whole wheat vermicelli is typically sold in bundles or packets and has a longer cooking time compared to regular vermicelli due to the presence of the bran layer.

In Indian cooking, whole wheat vermicelli is a versatile ingredient used in both sweet and savory dishes, offering a healthier twist to traditional recipes. Its ability to absorb flavors readily makes it a popular choice for various preparations across different regions of India. The nutty undertones of whole wheat complement both spicy vegetables and sweet dairy-based sauces, making it a flexible ingredient in the culinary repertoire.

One of the most common savory uses of whole wheat vermicelli is in Upma or Semiya Upma. This is a popular South Indian breakfast dish where the vermicelli is roasted, then cooked with vegetables like carrots, peas, onions, and tempered with mustard seeds, curry leaves, and lentils. The whole wheat version offers a more wholesome start to the day compared to the semolina or maida-based upma. It’s a quick and nutritious one-pot meal favored for its simplicity and flavor.

On the sweeter side, whole wheat vermicelli is used to make Semiya Kheer or Meethi Seviyan. In this dessert, the vermicelli is roasted in ghee and then simmered in milk with sugar or jaggery, along with cardamom, nuts, and raisins. The whole wheat adds a subtle depth of flavor to the creamy sweetness of the kheer, making it a comforting and relatively healthier dessert option, especially when sweetened with jaggery.

Beyond upma and kheer, whole wheat vermicelli can be incorporated into other Indian dishes like pulao, where it's cooked with vegetables and spices, or even used as a base for a light and healthy stir-fry. Its nutritional benefits, coupled with its adaptability to various flavors and cooking methods, have made whole wheat vermicelli a favored ingredient for those seeking healthier alternatives in their traditional Indian meals.

How to select whole wheat vermicelli, whole wheat semiya

Choose from the various brands available in the grocery. Check on the freshness by confirming on manufacturing as well as the expiry date. Purchase small packaging or as desired.

Culinary Uses of whole wheat vermicelli, whole wheat semiya in Indian Cooking

In Indian cooking whole wheat vermicelli is used to make whole wheat vermicelli upma, whole wheat semiya kheer etc.

How to store whole wheat vermicelli, whole wheat semiya

It is a good idea to store whole wheat vermicelli in an airtight container, and make sure the container is stored is a cupboard that is no more than room temperature. It will last for a year or more without losing any of the basic flavors, or developing a taste that seem slightly off.

Health benefits of whole wheat vermicelli, whole wheat semiya

Whole wheat vermicelli or semiya is slightly higher in protein than the maida based vermicelli. It is also a good source of fibre, which regular vermicelli is not. Thus whole wheat vermicelli is a wiser choice for people with heart disease and those aiming weight loss. However since it is also a good source of carbs, we recommend diabetics use them sparingly and balance its glycemic index and boost nutritional content by adding fibre and antioxidant rich veggies.