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Besan curry, also known as “Besan ki sabzi” or “Gram flour curry,” is a delicious and popular dish from the Indian subcontinent. It is a vegetarian curry made with gram flour as the main ingredient, along with a blend of spices and seasonings. This flavorful curry offers a unique taste and texture, making it a favorite among many households.
Besan kadhi is known for its simplicity in preparation and the ability to transform basic ingredients into a satisfying and wholesome meal. Besan kadhi features a smooth and thick consistency, often with a slightly nutty flavor derived from the roasted gram flour. It pairs well with various Indian bread like roti, naan or can be enjoyed with steamed rice.
Besan kadhi begins with a tempering of cumin and mustard seeds, followed by the sautéing of onions, green chilies, and ginger-garlic paste. The gram flour is then mixed with water to form a smooth paste, which is gradually added to the pan, creating the base for the curry. A combination of spices such as turmeric, red chili powder, coriander powder, and garam masala are added to enhance the flavor profile of the curry. The curry is cooked until it thickens, resulting in a rich and aromatic dish.
Besan curry is not only delicious but also nutritious. Gram flour is a good source of protein and dietary fiber, making it a wholesome addition to the diet. Besan kadhi is also suitable for those following a vegetarian or vegan lifestyle.
Whether prepared for a simple weekday meal or served on special occasions, Besan curry offers a delightful culinary experience with its unique flavors and comforting texture.
To make Besan curry at home, also known as “Besan ki sabzi” or “Gram flour curry,” follow these steps:
Ingredients for making Besan Curry:
- 1 cup besan (gram flour)
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion, finely chopped
- 2 green chilies, finely chopped
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to taste)
- 1 teaspoon coriander powder
- 1/2 teaspoon garam masala
- Salt to taste
- 2 cups water
- Fresh coriander leaves for garnish
Instructions for making Besan Curry:
Total Time: 1 hour
Heat oil in a deep pan or kadai over medium heat.
Add cumin seeds and mustard seeds. Let them crackle.
putt the cumin seeds and mustard seeds while the Flame is low for these seeds pop up.
Add finely chopped onions and green chilies. Saute until the onions turn golden brown
Add some salt to the onions.
Add ginger-garlic paste and sauté for a minute until the raw smell disappears.
Roast the paste carefully.
In a separate bowl, mix besan (gram flour) with water until it forms a smooth paste, ensuring there are no lump
Mix it properly to avoid lumps.
Slowly pour the besan paste into the pan while continuously stirring to avoid lumps.
Pour the Besan paste carefully.
Add turmeric powder, red chili powder, coriander powder, garam masala, and salt. Mix well.
Cook the besan mixture on medium-low heat for about 5-7 minutes, stirring continuously to prevent sticking to the bottom.
Gradually add water while stirring, ensuring a smooth consistency. Adjust the amount of water according to your desired thickness of the curry.
Continue cooking the curry for another 5 minutes until it thickens.
Taste the curry and adjust the seasonings if needed.
Nutrition Value of Besan Curry
The nutritional value of besan kadhi can vary depending on the specific ingredients and proportions used in the recipe. However, here is a general overview of the nutritional components found in a typical serving of Besan curry (approximately 1 cup or 240 grams):
- Calories: Approximately 250-300 calories
- Carbohydrates: Around 30-35 grams
- Protein: About 10-15 grams
- Fat: Approximately 10-15 grams
- Fiber: Around 5-8 grams
- Vitamins and Minerals: Besan curry can provide various vitamins and minerals, including folate, iron, magnesium, potassium, and vitamin B6.
It’s important to note that these values are approximate and can vary depending on the specific ingredients and cooking methods used. Additionally, if you add any additional ingredients such as vegetables or garnishes, the nutritional profile of the besan kadhi may change accordingly.
Besan curry, also known as gram flour curry or chickpea flour curry, offers several health benefits due to its nutritious ingredients. Here are some potential health benefits of besan curry:
- High in Protein: Besan, or gram flour, is made from ground chickpeas and is a good source of plant-based protein. Including besan curry in your diet can help fulfill your protein requirements, which is essential for cell repair, muscle building, and overall growth and development.
- Rich in Dietary Fiber: Besan is also a good source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Consuming besan curry can contribute to a healthy digestive system and may support weight management.
- Gluten-Free Alternative: Besan curry is naturally gluten-free, making it suitable for individuals with gluten intolerance or those following a gluten-free diet. It can serve as a versatile and nutritious alternative to wheat-based curries.
- Good Source of Essential Minerals: Besan contains several essential minerals, including iron, magnesium, phosphorus, and potassium. Iron is crucial for healthy blood cell production, while magnesium and potassium support heart health and nerve function. Including besan curry in your diet can help provide these important minerals.
- Nutrient-Dense Ingredients: Besan curry often includes various vegetables, herbs, and spices, adding to its nutritional value. Vegetables contribute essential vitamins, minerals, and antioxidants, while herbs and spices like turmeric, cumin, coriander, and fenugreek offer additional health benefits, such as anti-inflammatory and antioxidant properties.
- Versatile and Flavorful: Besan curry can be prepared in different ways, incorporating a variety of vegetables and spices to suit individual preferences. This versatility allows for a balanced and diverse diet, promoting overall nutrition and enjoyment of meals.
As with any dish, the overall health benefits of besan curry depend on the specific ingredients used, cooking methods employed, and portion sizes. It’s advisable to prepare besan curry with minimal oil and use a variety of vegetables to enhance its nutritional profile. Pair it with whole grains like brown rice or whole wheat roti for a well-rounded meal.
Tips and Tricks
Certainly! Here are some tips and tricks to make a delicious besan curry:
- Roast the Besan: Before using besan in the curry, roast it in a dry pan on medium heat until it turns slightly golden and emits a nutty aroma. Roasting the besan enhances its flavor and removes any raw taste. Be careful not to burn it, as it can become bitter.
- Use Fresh Ingredients: For the best flavor, use fresh ingredients, including vegetables, herbs, and spices. Fresh vegetables will contribute to the overall taste and texture of the curry.
- Flavorful Spices: Use a combination of spices to enhance the flavor profile of the besan curry. Common spices include turmeric, cumin, coriander, red chili powder, garam masala, and fenugreek. Adjust the spice levels according to your taste preferences.
- Proper Consistency: Adjust the consistency of the curry by controlling the amount of water or vegetable broth added. If you prefer a thicker curry, add less liquid. If you prefer a thinner consistency, add more liquid. Keep in mind that the besan will also thicken the curry as it cooks.
- Saute the Vegetables: Before adding the besan, sauté the vegetables in oil until they are slightly cooked and tender. This step adds flavor and prevents the vegetables from becoming mushy during the cooking process.
- Gradual Besan Incorporation: Gradually add the roasted besan to the curry while stirring continuously. This helps prevent lumps from forming. Ensure the besan is well mixed with the liquid to avoid a gritty texture.
- Simmer and Stir: Once all the ingredients are combined, allow the curry to simmer on low heat. Stir occasionally to ensure even cooking and to prevent sticking to the bottom of the pan. This will allow the flavors to meld together and the besan to cook properly.
- Adjust Seasonings: Taste the curry towards the end of cooking and adjust the seasonings if needed. You can add more spices, salt, or a squeeze of lemon juice to enhance the flavors.
- Garnish: Garnish the besan curry with fresh cilantro (coriander) leaves or chopped green onions for added freshness and visual appeal.
- Serve with Accompaniments: Besan curry pairs well with various Indian breads like roti, paratha, or naan. It can also be served with steamed rice or pulao for a satisfying meal.
Remember to personalize the besan curry by adding your choice of vegetables, adjusting the spice levels, and experimenting with different flavor variations. Enjoy the flavorful and nutritious besan curry!
Besan curry, also known as Besan ki sabzi or Chickpea flour curry, is a popular vegetarian dish from Indian cuisine. Here are some serving suggestions for a delicious Besan curry:
- Steamed Rice: Serve the Besan curry with steamed basmati rice. The mild and creamy flavor of the curry pairs well with the fragrant rice.
- Roti or Chapati: Enjoy the Besan curry with freshly made roti or chapati, unleavened Indian flatbreads. Their slightly chewy texture complements the smoothness of the curry.
- Paratha: Serve the Besan curry with paratha, a flaky and layered Indian flatbread. You can make plain paratha or choose from various stuffed paratha options like aloo paratha or gobi paratha.
- Raita: Prepare a cooling cucumber or mixed vegetable raita to accompany the curry. The creamy yogurt-based condiment balances the flavors of the dish.
- Pickle: Add a side of Indian pickles, such as mango pickle or lemon pickle, for a burst of tangy and spicy flavor that complements the Besan curry.
- Salad: Prepare a simple salad with sliced cucumbers, tomatoes, onions, and carrots. The freshness of the salad provides a nice contrast to the rich curry.
- Papad: Include crispy papadums or poppadoms as a crunchy accompaniment to the creamy Besan curry.
- Fresh Lemon Wedges: Offer fresh lemon wedges on the side for guests to squeeze over their Besan curry. The citrusy touch enhances the taste of the dish.
- Cilantro Garnish: Sprinkle freshly chopped cilantro (coriander leaves) over the curry before serving to add a burst of freshness and color.
- Yogurt: If the Besan curry has a spicier profile, serving plain yogurt alongside it can help cool down the palate.
Feel free to customize the serving suggestions based on your preferences and the occasion. Enjoy your Besan curry meal!
Is Besan Curry good for Weight Loss?
Besan Kadhi or Gram flour curry can be a healthy addition to a weight loss diet. Besan is high in protein and fiber, which can help promote satiety and reduce overall calorie intake. However, the overall impact on weight loss will depend on the specific ingredients and cooking methods used in the curry.
What are the benefits of Besan Curry?
Besan curry, made from gram flour, offers several benefits:
High in Protein
Good Source of Fiber
Versatile and Flavorful
How many calories are there in 1 bowl of Besan Curry?
Approximately 110-150 calories