Heart-Healthy Besan Ki Sabji

Indulge in the wholesome flavors of Heart-Healthy Besan Ki Sabji, a nutrient-packed dish perfect for a guilt-free yet satisfying meal. This Indian-inspired recipe combines the earthy richness of besan (gram flour) with the aromatic goodness of mustard seeds, cumin, curry leaves, and a hint of asafoetida, all gently sautéed in heart-friendly extra virgin olive oil. Flavored with a perfect balance of turmeric, red chili powder, and fresh tomatoes, this sabji features a creamy, protein-rich base that’s both light and comforting. Ready in just 35 minutes and garnished with vibrant coriander, this dish can be served with fluffy chapati or fragrant rice for a fulfilling, nutritious meal. Perfect for health-conscious foodies, this recipe prioritizes flavor without compromising on wellness.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Besan (Gram Flour)
• 2 cups Water
• 1 tablespoon Extra Virgin Olive Oil
• 1 teaspoon Mustard Seeds
• 1 teaspoon Cumin Seeds
• 8 leaves Curry Leaves
• 1 pinch Asafoetida
• 0.5 teaspoon Turmeric Powder
• 0.5 teaspoon Red Chili Powder
• 0.5 teaspoon Salt
• 1 medium, finely chopped Tomato
• 1 small, finely chopped Green Chili
• 2 tablespoons, chopped Fresh Coriander Leaves

Directions

Step 1

In a medium bowl, add the gram flour (besan) and slowly mix in water to form a smooth batter, ensuring there are no lumps. Set aside.

Step 2

Heat olive oil in a non-stick pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter for a few seconds.

Step 3

Lower the heat slightly and add curry leaves and a pinch of asafoetida. Stir briefly to combine.

Step 4

Add the chopped tomato and green chili to the pan. Cook until the tomato softens and the oil starts to separate, about 3 minutes.

Step 5

Stir in turmeric powder, red chili powder, and salt to the pan with the tomato mixture, mixing them well.

Step 6

Slowly pour the besan batter into the pan while continuously stirring to avoid any clumping.

Step 7

Cook the mixture over low heat, stirring frequently, until it thickens and the besan is cooked thoroughly. This should take around 15-20 minutes.

Step 8

Once the sabji reaches the desired consistency, switch off the heat and garnish with fresh coriander leaves.

Step 9

Serve warm with chapati or rice, enjoying the heart-healthy flavors.

Nutrition Facts

Serving size	772.2 grams (772.2g)

Amount per serving	% Daily Value*
Calories	698

Total Fat 24.70g	32%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2460mg	107%
Total Carbohydrate 90.80g	33%
Dietary Fiber 16.80g	60%
Total Sugars 24.50g
Protein 31.30g	63%

Vitamin D 0IU	0%
Calcium 167mg	13%
Iron 10mg	58%
Potassium 1488mg	32%

*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: 17.6%

Carbs: 51.1%