Heart-Healthy Besan Curry
Discover the comforting warmth of "Heart-Healthy Besan Curry," a wholesome recipe that's both nutritious and bursting with vibrant flavors. This hearty dish features besan (gram flour) as its star ingredient, simmered alongside a fragrant blend of turmeric, cumin, coriander, and mustard seeds. Packed with heart-friendly olive oil, fresh vegetables like onions and tomatoes, and a touch of zesty lemon juice, this curry is designed to fuel your body while delighting your taste buds. Perfectly creamy with a naturally gluten-free base, it pairs beautifully with whole grain roti or steamed brown rice, offering a guilt-free meal that's ideal for anyone seeking mindful, health-conscious eating. Ready in under 45 minutes, this easy-to-make recipe is a must-try for those craving a flavorful twist on traditional Indian curries!
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Recipe Information
Ingredients
- 1 cup Besan (Gram Flour)
- 3 cups Water
- 1 tablespoon Olive Oil
- 1 teaspoon Cumin Seeds
- 1 teaspoon Mustard Seeds
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 0.5 teaspoon Cumin Powder
- 0.25 teaspoon Red Chili Powder
- 1 teaspoon Salt
- 1 teaspoon Ginger, finely chopped
- 2 cloves Garlic, finely chopped
- 1 unit Green Chili, finely chopped
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon Juice
Instructions
In a mixing bowl, combine besan with one cup of water. Whisk well to remove any lumps and set aside.
Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds. Allow them to sizzle for about 30 seconds.
Add ginger, garlic, and green chili to the pan. Sauté for 1-2 minutes until fragrant.
Stir in the chopped onion and cook until they turn translucent, about 5 minutes.
Add turmeric powder, coriander powder, cumin powder, red chili powder, and salt to the onion mixture. Stir well to coat the onions with the spices.
Add the chopped tomatoes and cook until they soften and oil starts to separate from the masala, about 5-7 minutes.
Pour in the besan-water mixture to the pan, mixing continuously to avoid lumps. Add the remaining two cups of water.
Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 10-15 minutes, stirring occasionally to prevent sticking.
Once the curry thickens to a desired consistency, remove it from the heat. Adjust salt and seasoning if necessary.
Garnish with fresh cilantro and a drizzle of lemon juice before serving.
Serve hot with whole grain roti or steamed brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2493 mg | 108% | |
| Total Carbohydrate | 102.6 g | 37% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 25.9 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2035 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
