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Besan Curry with Rice

Lunch • India

400
KCAL
PROTEIN (G)
CARBS (G)
FAT (G)
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How to Make Besan Curry with Rice (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Easy

Besan Curry with Rice is a beloved North Indian lunch recipe, renowned for its comforting flavors and nutritional balance. Originating from the heartlands of Punjab and Rajasthan, this dish features 'besan' (gram flour) simmered in a fragrant, spiced yogurt gravy, paired perfectly with steamed rice. The curry is creamy, mildly tangy, and infused with earthy spices like jeera (cumin) and haldi (turmeric), making it ideal for family gatherings and festive occasions such as Holi or Lohri. In many households, Besan Curry is a staple during the monsoon, when fresh vegetables might be scarce, and the hearty flavors provide warmth and satisfaction. This dish is not only delicious but also highly customizable for health-conscious eaters. Using low-fat dahi (yogurt) and minimal oil, Besan Curry delivers a protein-rich meal that’s vegetarian-friendly and easy to digest. The simple ingredients, readily available in Indian kitchens, make it accessible for everyday cooking. The combination of besan and rice creates a wholesome meal that fits perfectly into calorie-controlled diets, making it a great option for those tracking macros. With its unique blend of spices and textures, Besan Curry with Rice offers a taste of traditional North Indian cuisine while supporting modern dietary needs.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 medium bowl besan curry + 1 cup steamed rice)

  • 1 cup Besan (gram flour) (chickpea flour)
  • 1 cup Dahi (yogurt) (low-fat preferred)
  • 1 cup Rice (basmati or local variety)
  • 1 medium Onion (finely chopped)
  • 1 medium Tomato (finely chopped)
  • 1 tsp Ginger-garlic paste (adrak-lehsun paste)
  • 1 Green chilli (finely chopped) - optional
  • 1/2 tsp Jeera (cumin seeds)
  • 1/2 tsp Haldi (turmeric powder)
  • 1/2 tsp Red chilli powder (optional for spice) - optional
  • 1 tsp Coriander powder (dhaniya powder)
  • to taste Salt
  • 1 tbsp Mustard oil (or refined oil)
  • 2 tbsp Fresh coriander leaves (for garnish) - optional

Instructions

  1. 1

    Wash rice thoroughly and soak for 10 minutes. In a saucepan, add 2 cups water, bring to a boil, add rice, and cook until soft and fluffy. Set aside.

    10 minutes

    Use basmati for aromatic rice; avoid overcooking.

  2. 2

    In a bowl, whisk besan with yogurt, haldi, salt, and 2 cups water to form a smooth, lump-free mixture.

    3 minutes

    Whisk well to avoid lumps for a creamy curry.

  3. 3

    Heat mustard oil in a kadhai. Add jeera, let it splutter, then add chopped onion, ginger-garlic paste, and green chilli. Sauté until onions turn golden.

    5 minutes

    Low flame prevents burning; onions should be translucent.

  4. 4

    Add chopped tomato and coriander powder. Cook until tomatoes soften and oil releases from the masala.

    4 minutes

    Add a pinch of salt to help tomatoes cook faster.

Why This Dish is Healthy

Besan Curry with Rice is an excellent choice for calorie-conscious individuals. The combination of besan and yogurt delivers high protein and low fat, aiding weight management and satiety. Using steamed rice and minimal oil reduces overall calories, making it suitable for diabetic and weight loss diets. The dish is free from processed ingredients, making it heart-friendly and easy to digest. Its fiber content supports digestive health, while the spices add antioxidants.

Besan (gram flour) is rich in plant-based protein and dietary fiber, supporting muscle growth and digestive health. Yogurt adds probiotics, calcium, and B vitamins, promoting gut health and immunity. The use of minimal oil and whole spices ensures the dish is low in saturated fat and free from artificial additives. Rice provides complex carbohydrates for sustained energy. This meal is gluten-free, vegetarian, and can be adapted for vegan diets, offering balanced macros and essential minerals like iron, magnesium, and potassium.

Pro Tips

  • 💡Tip 1: Always whisk besan and yogurt thoroughly to avoid lumps.
  • 💡Tip 2: Stir continuously when adding besan mixture to prevent curdling.
  • 💡Tip 3: Garnish with fresh coriander for added aroma and nutrition.

Storage & Serving

Store besan curry in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a splash of water if needed to restore consistency. Rice is best consumed fresh but can be refrigerated for 1 day.

Best served: Lunch

Nutrition Facts

NutrientPer 100g
Energy400.0 kcal

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