High Protein Besan Ki Sabji

Elevate your weeknight dinner with this High-Protein Besan Ki Sabji, a wholesome Indian curry that combines the earthy richness of gram flour with a medley of vibrant vegetables like capsicum and green peas. Packed with plant-based protein, this gluten-free recipe is both nutritious and satisfying, while its aromatic blend of cumin, mustard seeds, and warm spices like garam masala delivers authentic flavors in every bite. The creamy besan batter thickens into a velvety sauce, making it a comforting yet healthy meal option. Ready in just 40 minutes, this dish is perfect for busy days and can be served with roti, rice, or naan for a complete and balanced meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Besan (gram flour)
• 300 ml Water
• 2 tablespoons Oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 Green chili, finely chopped
• 1 teaspoon Ginger, grated
• 3 cloves Garlic, minced
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 1 medium Capsicum, chopped
• 100 grams Green peas
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

In a bowl, mix the besan with water to make a smooth batter without any lumps. Set aside.

Step 2

Heat oil in a pan over medium heat. Add cumin seeds and mustard seeds, and let them crackle.

Step 3

Add the chopped onion and sauté until golden brown.

Step 4

Mix in the ginger, garlic, and green chili, and sauté for another 1-2 minutes until fragrant.

Step 5

Add the chopped tomatoes and cook until they are soft and the oil starts to separate.

Step 6

Stir in the turmeric powder, red chili powder, coriander powder, and salt. Mix well.

Step 7

Add the capsicum and green peas to the pan, and sauté for 3-4 minutes.

Step 8

Slowly add the besan batter to the pan while continuously stirring to prevent lumps.

Step 9

Cook on a low flame, stirring continuously until the mixture thickens and besan is well cooked. This should take about 10 minutes.

Step 10

Add garam masala and give a final stir.

Step 11

Garnish with chopped fresh coriander leaves and serve hot.

Nutrition Facts

Serving size	(1057.3g)

Amount per serving	% Daily Value*
Calories	1279.0

Total Fat 45.2g	0%
Saturated Fat 3.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2531.9mg	0%
Total Carbohydrate 166.0g	0%
Dietary Fiber 36.8g	0%
Total Sugars 42.5g
Protein 56.9g	0%

Vitamin D 0IU	0%
Calcium 269.6mg	0%
Iron 17.3mg	0%
Potassium 2960.4mg	0%

*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.

Source of Calories

Fat: 31.3%

Protein: 17.5%

Carbs: 51.1%