High Protein Onion Besan Curry
Rich, creamy, and brimming with flavor, this **High Protein Onion Besan Curry** is a delightful twist on traditional Indian curries. Made with nutrient-packed **besan (gram flour)** and caramelized onions, this wholesome dish offers a protein boost while staying vegetarian and budget-friendly. The silky tomato-based gravy is infused with aromatic spices like cumin, coriander, garam masala, and a hint of red chili for just the right amount of heat. Perfect for weeknight dinners, this curry comes together in under 40 minutes with minimal ingredients, making it a hearty yet hassle-free option. Serve it hot with steamed rice or your favorite Indian bread for a comforting and satisfying meal. This high-protein curry is ideal for those seeking a healthy, flavorful recipe that's packed with plant-based goodness!
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Recipe Information
Ingredients
- 1 cup Besan (gram flour)
- 3 medium Onions
- 3 cups Water
- 1 cup Tomato puree
- 2 tablespoons Vegetable oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Chopped cilantro
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 1 small Green chilies, chopped
Instructions
Peel and thinly slice the onions. Set aside.
In a mixing bowl, combine besan with 1.5 cups of water, whisking until smooth and without lumps. Set aside.
Heat the vegetable oil in a large pan on medium heat.
Add cumin seeds and allow them to sizzle for about 30 seconds until fragrant.
Add the sliced onions to the pan and sauté until they turn golden brown, about 5-6 minutes.
Stir in the garlic, ginger, and green chilies. Sauté for another minute until the raw smell dissipates.
Add tomato puree, turmeric powder, red chili powder, coriander powder, and salt. Cook until the oil starts to separate from the mixture, around 3-4 minutes.
Pour in the besan mixture while stirring continuously to avoid any lumps forming. Add the remaining 1.5 cups of water to adjust the consistency.
Reduce the heat to low and let the curry simmer for about 10 minutes, stirring occasionally, until it thickens and the raw besan smell disappears.
Stir in the garam masala and remove the pan from heat.
Garnish with chopped cilantro and serve hot with rice or bread of your choice.
Nutrition Facts
Calories |
976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2541 mg | 110% | |
| Total Carbohydrate | 132.4 g | 48% | |
| Dietary Fiber | 26.6 g | 95% | |
| Total Sugars | 46.7 g | ||
| Protein | 37.7 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2980 mg | 63% | |
*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.
