Heart-Healthy Besan Ki Sabji
Discover the wholesome goodness of *Heart-Healthy Besan Ki Sabji*, a nutritious take on the traditional Indian dish crafted with gram flour and a touch of modern, healthy cooking. Featuring the rich flavors of mustard seeds, cumin, and aromatic curry leaves, this recipe is prepared with heart-friendly extra virgin olive oil, making it a guilt-free indulgence. A delightful mix of tomatoes, green chilies, and Indian spices creates a vibrant base, while the silky besan batter thickens to a creamy perfection. Ready in just 35 minutes, this vegan and gluten-free recipe is perfect for serving with chapati or steamed rice. Packed with protein, it’s a satisfying meal that proves comfort food can also nourish your body. Ideal for health-conscious food lovers, this dish is a flavorful reminder that nutritious eating can also be deeply satisfying.
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Recipe Information
Ingredients
- 1 cup Besan (Gram Flour)
- 2 cups Water
- 1 tablespoon Extra Virgin Olive Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 8 leaves Curry Leaves
- 1 pinch Asafoetida
- 0.5 teaspoon Turmeric Powder
- 0.5 teaspoon Red Chili Powder
- 0.5 teaspoon Salt
- 1 medium, finely chopped Tomato
- 1 small, finely chopped Green Chili
- 2 tablespoons, chopped Fresh Coriander Leaves
Instructions
In a medium bowl, add the gram flour (besan) and slowly mix in water to form a smooth batter, ensuring there are no lumps. Set aside.
Heat olive oil in a non-stick pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter for a few seconds.
Lower the heat slightly and add curry leaves and a pinch of asafoetida. Stir briefly to combine.
Add the chopped tomato and green chili to the pan. Cook until the tomato softens and the oil starts to separate, about 3 minutes.
Stir in turmeric powder, red chili powder, and salt to the pan with the tomato mixture, mixing them well.
Slowly pour the besan batter into the pan while continuously stirring to avoid any clumping.
Cook the mixture over low heat, stirring frequently, until it thickens and the besan is cooked thoroughly. This should take around 15-20 minutes.
Once the sabji reaches the desired consistency, switch off the heat and garnish with fresh coriander leaves.
Serve warm with chapati or rice, enjoying the heart-healthy flavors.
Nutrition Facts
Calories |
698 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.7 g | 32% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2460 mg | 107% | |
| Total Carbohydrate | 90.8 g | 33% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 24.5 g | ||
| Protein | 31.3 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1488 mg | 32% | |
*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.
