High Protein Onion Besan Curry

Elevate your weeknight dinners with this comforting and flavorful High Protein Onion Besan Curry, a dish that's as nutritious as it is delicious. Packed with plant-based protein from besan (gram flour) and the aromatic richness of sautéed onions, this curry is infused with a tantalizing blend of spices like cumin, turmeric, and garam masala. Simmered to perfection, the creamy besan base pairs beautifully with the tangy tomato puree, creating a wholesome, gluten-free delight that's perfect for serving with fluffy rice or warm flatbreads. Ready in just 35 minutes, this easy-to-make curry is ideal for busy evenings when you want something healthy yet satisfying. Whether you're a vegetarian, a curry lover, or simply looking for high-protein meal options, this recipe is sure to become a new favorite.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Peel and thinly slice the onions. Set aside.

Step 2

In a mixing bowl, combine besan with 1.5 cups of water, whisking until smooth and without lumps. Set aside.

Step 3

Heat the vegetable oil in a large pan on medium heat.

Step 4

Add cumin seeds and allow them to sizzle for about 30 seconds until fragrant.

Step 5

Add the sliced onions to the pan and sauté until they turn golden brown, about 5-6 minutes.

Step 6

Stir in the garlic, ginger, and green chilies. Sauté for another minute until the raw smell dissipates.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Stir in the garam masala and remove the pan from heat.

Step 11

Garnish with chopped cilantro and serve hot with rice or bread of your choice.

Nutrition Facts

Serving size	(1498.6g)

Amount per serving	% Daily Value*
Calories	975.8

Total Fat 36.8g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 16.9g
Cholesterol 0mg	0%
Sodium 2541.2mg	0%
Total Carbohydrate 132.4g	0%
Dietary Fiber 26.6g	0%
Total Sugars 46.7g
Protein 37.7g	0%

Vitamin D 0IU	0%
Calcium 256.2mg	0%
Iron 13.8mg	0%
Potassium 2980.3mg	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: 32.7%

Protein: 14.9%

Carbs: 52.4%