Mediterranean Diet Besan Ki Sabji
Elevate your culinary experience with this Mediterranean Diet Besan Ki Sabji—a wholesome, plant-based twist on a traditional Indian dish that aligns beautifully with Mediterranean eating principles. Made with protein-rich chickpea flour, heart-healthy olive oil, and a vibrant medley of spices like turmeric, cumin, and coriander, this recipe is both nourishing and full of bold flavors. The dish comes together in just 45 minutes, featuring a thick, savory batter infused with sautéed onions, tomatoes, and aromatic garlic and ginger. Brightened with a splash of lemon juice and fresh cilantro, it’s perfect as a warm, hearty main course served alongside whole-grain bread or a crisp Mediterranean salad. This gluten-free and vegan recipe is a delightful way to enjoy global flavors while embracing a healthy, balanced lifestyle.
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Recipe Information
Ingredients
- 200 grams chickpea flour (besan)
- 4 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 large onion, finely chopped
- 2 medium tomato, finely chopped
- 3 units garlic cloves, minced
- 1 teaspoon ginger, grated
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
- 250 milliliters water
Instructions
In a mixing bowl, combine the chickpea flour with water and whisk until smooth. Ensure no lumps remain and the mixture is the consistency of a thick batter. Set aside.
Heat the olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds. Allow them to splutter for 30 seconds to 1 minute.
Add the chopped onions to the pan, stirring well until they become translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.
Add chopped tomatoes to the mixture, followed by turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and the oil starts to separate from the spices, approximately 5-7 minutes.
Pour the prepared chickpea batter into the pan, stirring continuously to avoid lumps and ensure even cooking. Lower the heat to medium-low.
Cook the mixture, stirring frequently, for about 10-12 minutes until the chickpea flour is cooked through and the mixture pulls away easily from the sides of the pan.
Turn off the heat, add lemon juice, and stir well.
Garnish the dish with chopped fresh cilantro before serving.
Serve the Mediterranean Diet Besan Ki Sabji warm, with a side of whole-grain bread or a Mediterranean salad.
Nutrition Facts
Calories |
1441 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.4 g | 93% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2527 mg | 110% | |
| Total Carbohydrate | 150.5 g | 55% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 35.2 g | ||
| Protein | 51.2 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2700 mg | 57% | |
*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.
