Heart-Healthy Besan Curry

Indulge in the comforting flavors of Heart-Healthy Besan Curry, a deliciously wholesome dish packed with nutrition and vibrant spices. Made with protein-rich besan (gram flour) and simmered to perfection with a medley of heart-friendly ingredients like olive oil, turmeric, and garlic, this curry is a guilt-free indulgence that doesn’t skimp on taste. The aromatic tempering of cumin and mustard seeds, combined with the tangy zest of tomatoes and fresh cilantro, creates a luscious, thick gravy that’s both satisfying and nourishing. Perfectly paired with whole-grain roti or steamed brown rice, this hearty curry is easy to prepare, taking just 45 minutes from start to finish. Whether you're focused on heart health or simply looking for a vibrant vegetarian option, this flavorful besan curry is bound to become a new favorite at your table.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Besan (Gram Flour)
• 3 cups Water
• 1 tablespoon Olive Oil
• 1 teaspoon Cumin Seeds
• 1 teaspoon Mustard Seeds
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Cumin Powder
• 0.25 teaspoon Red Chili Powder
• 1 teaspoon Salt
• 1 teaspoon Ginger, finely chopped
• 2 cloves Garlic, finely chopped
• 1 unit Green Chili, finely chopped
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Lemon Juice

Directions

Step 1

In a mixing bowl, combine besan with one cup of water. Whisk well to remove any lumps and set aside.

Step 2

Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds. Allow them to sizzle for about 30 seconds.

Step 3

Add ginger, garlic, and green chili to the pan. Sauté for 1-2 minutes until fragrant.

Step 4

Stir in the chopped onion and cook until they turn translucent, about 5 minutes.

Step 5

Add turmeric powder, coriander powder, cumin powder, red chili powder, and salt to the onion mixture. Stir well to coat the onions with the spices.

Step 6

Add the chopped tomatoes and cook until they soften and oil starts to separate from the masala, about 5-7 minutes.

Step 7

Pour in the besan-water mixture to the pan, mixing continuously to avoid lumps. Add the remaining two cups of water.

Step 8

Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 10-15 minutes, stirring occasionally to prevent sticking.

Step 9

Once the curry thickens to a desired consistency, remove it from the heat. Adjust salt and seasoning if necessary.

Step 10

Garnish with fresh cilantro and a drizzle of lemon juice before serving.

Step 11

Serve hot with whole grain roti or steamed brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	1265.5 grams (1265.5g)

Amount per serving	% Daily Value*
Calories	757

Total Fat 25.50g	33%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2493mg	108%
Total Carbohydrate 102.60g	37%
Dietary Fiber 20.80g	74%
Total Sugars 25.90g
Protein 34.10g	68%

Vitamin D 0IU	0%
Calcium 225mg	17%
Iron 12mg	66%
Potassium 2035mg	43%

*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: 29.6%

Protein: 17.6%

Carbs: 52.9%