Onion besan curry

Dinner

Item Rating: 76/100

1 serving (250 grams) contains 200 calories, 6.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	3.8 g	13%
	Sugars	4.7 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.4 mg	7%
Potassium		283.0 mg	6%

* 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: 84 cal (41.9%)

Protein: 22 cal (11.3%)

Carbs: 94 cal (46.8%)

About Onion besan curry

Onion Besan Curry is a savory dish originating from Indian cuisine, commonly enjoyed across various regions of the country. It is made by sautéing onions and cooking them in a spiced gram flour (besan) base, often enriched with yogurt or tamarind for tanginess. Gram flour is derived from ground chickpeas, making it a gluten-free ingredient. Onions are rich in antioxidants and sulfur compounds, while gram flour offers a notable amount of protein, fiber, and essential nutrients like magnesium and folate. The dish is flavorful, aromatic, and nutrient-dense, making it a wholesome addition to meals, especially for plant-based diets.

Health Benefits

• Boosts immunity due to antioxidants and sulfur compounds found in onions.
• Supports digestive health with gram flour’s high fiber content (approximately 7g per 100g).
• Maintains energy levels with the slow-releasing carbohydrates from gram flour.
• Promotes heart health through magnesium content (166mg per 100g of gram flour), which helps regulate blood pressure.
• Assists in skin health due to Vitamin C in onions, which aids in collagen production.

Dietary Considerations

Allergens: Contains gram/chickpea flour (besan)

Suitable for: Vegetarian, gluten-free, vegan (if made without yogurt)

Not suitable for: Chickpea allergy, low-fiber diets (due to high fiber content)

Selection and Storage

Store cooked Onion Besan Curry in an airtight container and refrigerate for up to 2-3 days. Reheat gently to prevent the gram flour base from thickening excessively.

Common Questions About Onion besan curry Nutrition

What are the key nutritional components of Onion Besan Curry?

Onion Besan Curry is rich in protein due to the gram flour (besan), providing approximately 6-7 grams of protein per 100 grams. It is also moderate in calories, offering about 150-200 calories per serving depending on the amount of oil used. Onions add fiber, vitamin C, and antioxidants, while the curry can be a source of healthy fats if cooked with minimal oil.

Is Onion Besan Curry suitable for a keto diet?

Onion Besan Curry is not ideal for a strict keto diet because gram flour (besan) contains around 58-60 grams of carbohydrates per 100 grams. While it can be lower in carbs than wheat flour, the carbohydrate content from besan and onions can still exceed keto-friendly limits unless portions are carefully controlled.

What are the health benefits and concerns of eating Onion Besan Curry?

Onion Besan Curry is beneficial as it is high in plant-based protein, fiber, and essential nutrients like folate and manganese from besan. The antioxidants in onions support immune health and reduce inflammation. However, excessive use of oil in preparation can increase calorie content, and the dish may not be suitable for those with chickpea allergies.

What is the recommended portion size for Onion Besan Curry?

A typical serving size of Onion Besan Curry for an adult is about 100-150 grams, which provides a balanced amount of protein, fiber, and calories. Pair it with a whole grain like brown rice or millet roti to create a complete meal without overloading on calories.

How does Onion Besan Curry compare to other vegetarian curry dishes?

Compared to curries made with dairy-based gravies (e.g., paneer butter masala), Onion Besan Curry is lower in saturated fat and calories. It is also higher in plant-based protein than dishes primarily made with vegetables alone, such as mixed vegetable curry, making it a more nutrient-dense and protein-rich option for vegetarians.

Data Sources & Scientific References