Mediterranean Diet Besan Ki Sabji

Experience a fusion of bold Indian flavors and healthy Mediterranean principles with our Mediterranean Diet Besan Ki Sabji. This hearty, gluten-free dish features a base of nutrient-rich chickpea flour cooked to velvety perfection with fragrant olive oil, cumin, mustard seeds, and a medley of aromatics like garlic, ginger, and tomatoes. Enhanced by turmeric, red chili, and coriander, it delivers a vibrant burst of spice in every bite. Finished with a squeeze of fresh lemon juice and a sprinkle of cilantro, this dish is as refreshing as it is satisfying. Perfect for those following a plant-based Mediterranean diet, serve this wholesome sabji with whole-grain bread or a crisp salad for a balanced, delicious meal. Ready in just 45 minutes, this recipe is a flavorful way to embrace healthy eating!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the chopped onions to the pan, stirring well until they become translucent, about 5 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.

Step 5

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.

Step 6

Pour the prepared chickpea batter into the pan, stirring continuously to avoid lumps and ensure even cooking. Lower the heat to medium-low.

Step 7

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.

Step 8

Turn off the heat, add lemon juice, and stir well.

Step 9

Garnish the dish with chopped fresh cilantro before serving.

Step 10

Serve the Mediterranean Diet Besan Ki Sabji warm, with a side of whole-grain bread or a Mediterranean salad.

Nutrition Facts

Serving size	949.2 grams (949.2g)

Amount per serving	% Daily Value*
Calories	1441

Total Fat 72.40g	93%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 5.30g
Cholesterol 0mg	0%
Sodium 2527mg	110%
Total Carbohydrate 150.50g	55%
Dietary Fiber 29.60g	106%
Total Sugars 35.20g
Protein 51.20g	102%

Vitamin D 0IU	0%
Calcium 236mg	18%
Iron 15mg	84%
Potassium 2700mg	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.

Source of Calories

Fat: 44.7%

Protein: 14.0%

Carbs: 41.3%