Besan curry

Dinner

Item Rating: 76/100

1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		588.2 mg	25%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	5.9 g	21%
	Sugars	5.9 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 106 cal (36.0%)

Protein: 47 cal (16.0%)

Carbs: 141 cal (47.9%)

About Besan curry

Besan curry is a popular dish originating from Indian cuisine, typically made with gram flour (besan), yogurt, spices, and water to create a thick, flavorful sauce. Besan, derived from ground chickpeas, is high in protein and fiber, making this dish both nutritious and satisfying. It is naturally gluten-free and a good source of complex carbohydrates, providing a steadier energy release compared to refined grains. Besan curry also includes antioxidant-rich spices like turmeric, cumin, and mustard seeds, enhancing its nutritional value. Its high protein content makes it an excellent plant-based option for vegetarian and vegan diets when prepared without yogurt.

Health Benefits

• Rich in protein: Gram flour provides approximately 22 grams of protein per 100 grams, supporting muscle growth and repair.
• High in dietary fiber: Contains 10 grams of fiber per 100 grams, promoting digestive health and reducing cholesterol levels.
• Source of iron: Besan offers 4.9 mg of iron per 100 grams, aiding oxygen transport in the body and preventing anemia.

Dietary Considerations

Allergens: Contains chickpeas, yogurt (if included, dairy)

Suitable for: Vegetarian diet, vegan diet (if made with non-dairy yogurt), gluten-free diet

Not suitable for: Low-carb diet (due to gram flour's carbohydrate content), people with chickpea allergies

Selection and Storage

Store besan in an airtight container in a cool, dry place to prevent spoilage. Cooked besan curry can be refrigerated for up to 3 days in an airtight container and reheated thoroughly before consumption.

Common Questions About Besan curry Nutrition

Is Besan Curry high in protein?

Yes, Besan Curry is relatively high in protein due to besan (gram flour) being made from chickpeas. On average, 1 cup (92g) of uncooked gram flour contains about 21g of protein. This makes it a great plant-based protein source for vegans and vegetarians.

Can I eat Besan Curry on a keto diet?

Besan Curry is not ideal for a strict keto diet since besan (gram flour) is moderately high in carbohydrates. One cup of gram flour contains about 53g of carbs, with 10g of fiber, resulting in 43g of net carbs. If you're on a low-carb diet, you might want to consume it in very small portions.

What are the health benefits or concerns of eating Besan Curry?

Besan Curry provides several health benefits, including being rich in protein, fiber, iron, and vitamins like B6. It's good for heart health and digestive health due to its fiber content. However, it can be calorie-dense if prepared with excessive oil or cream, so portion control is important for weight management.

What is the recommended serving size for Besan Curry?

A typical serving size of Besan Curry is about 1 cup (approximately 200-250g), which provides roughly 300-350 calories depending on the recipe. Pair it with a side of vegetables or whole-grain bread to make it a balanced meal.

How does Besan Curry compare to other curries?

Besan Curry is unique because it uses gram flour as a base, which makes it nutritionally denser in protein and fiber compared to curries made with all-purpose flour or only cream-based sauces. It's also gluten-free, unlike many similar dishes, making it a better option for those with gluten intolerance.

Data Sources & Scientific References