Benefits of Besan | Health Benefits of Besan | Besan ki Sabzi

Besan or gram flour is a gluten-free protein-rich source of food that is packed with health benefits. In fact, with besan, you can indulge in snacking without guilt. We encourage you to have sacks but choose the snack s item wisely. Rishta Besan makes mouth-watering crispy pakoras, soft and fluffy Khaman dhokla that’s a healthy choice of snacking. Besan adds fiber to your diet that adds fewer calories and keeps you full for a long time. Not just for snacks, besan is also used to make main dishes and finds various applications for external body use as well. Besan based homemade facepack removes sun tan and lightens the skin. Considering its versatility besan has found a permanent place in our kitchens.

A delicacy from Rajasthani Besan ki sabji is also called as Pitod ki sabji, that is commonly served with chapati or dal/chawal. Besan ki sabzi is a curry we make for festive occasions. Besan batter is cooked, cooled, cut and fried, then simmered in curry. It takes time, it takes skill – but the result is worth every bit of the effort. Let’s find out how to make Besan ki sabzi to get the maximum health benefits of besan which is rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. Considering Navratri is almost a month away, Besan ki sabzi could be cooked for festive occasions.

Ingredients:

  • Besan – 1 Cup
  • Dahi / Curd- 1/4 Cup + 2 tbsp
  • Oil – 4 tbsp
  • Hing – 1 pinch
  • Ajwain – a pinch
  • Salt – to taste
  • Cumin Seeds – 1 tsp
  • Coriander Leaves- a bunch
  • Turmeric powder – 1 tsp
  • Red chilli powder – 1 tsp
  • Ginger grated – half tsp
  • Water – 1.5 cups
  • Onions (finally chopped) – 0.5 cup
  • Coriander powder – 1 tsp
  • Jeera powder – 1 tsp
  • Garam masala powder – 0.5 tsp
  • Tomato puree – 2 tbsp
  • Ginger garlic paster – 1 tsp
  • Green chillies (finally chopped) – 0.5 tsp

Directions:

  1. Mix dahi and besan in a bowl and avoid leaving any lumps in it.
  2. Add turmeric powder (half tsp), red chilli powder (half tsp), finely chopped the coriander, finely chopped green chilies, salt, ajwain, ginger and water (1 Cup) in the above mixture and mix it well to avoid any lump.   
  3. Take 1 tbsp. oil in a pan and add heeng and cumin seeds in it. Once the oil is heated cook the besan mixture in it for 4-5 minutes in low flame.
  1. Grease a plate with little oil and spread above mixture on it and allow it to cool, and then cut into square pieces.
  2. Shallow fry the besan pieces in a pan with 1 tbsp oil till they are crisp on both sides.

Gravy: 1. Take a pan and heat 2 tbsp. oil in it and fry chopped onions till they are brown in color and then add ginger garlic paste in it.

2. Prepare a mixture of red chilli powder (half tsp), turmeric powder (half tsp), jeera powder, coriander powder, salt, and garam masala powder and add it in the kadai.

  1. Fry the masala for some time before adding water in small quantity to prevent masalas from burning. Add tomato puree and 2tbsp curd in it and saute till oil gets separated.
  1. Add half cup of water in mixture and wait for one boil.
  1. Once the gravy comes to boil add all besan pieces in it and coat them well in the gravy.
  1. Serve them hot or you may garnish them with finely chopped coriander as well.

You can also serve crisp fried besan pieces alone as a starter with coriander chutney or tomato ketchup. Pair up these besan fries with tea or coffee for perfect evening snacking.

For more info visit Rishta Food Products