How to Make Besan a Complete Protein: The Ultimate Guide

November 3, 2025 •

4 min read

Did you know that while besan, or chickpea flour, contains all nine essential amino acids, it is relatively low in one critical amino acid: methionine? The secret to unlocking its complete nutritional value lies in smart food pairing, which transforms it into a complete protein source.

Quick Summary

Besan can be made into a complete protein by combining it with complementary foods like grains, nuts, and seeds that supply the missing amino acid, methionine, ensuring a balanced nutritional profile.

Key Points

Combine with Grains: Pair besan with whole grains like wheat or rice to provide the methionine it lacks, creating a complete protein.
Incorporate Nuts and Seeds: Mixing besan with nuts (like peanuts) or seeds (like sesame) is another effective way to complement its amino acid profile.
No Need for Meal-by-Meal Combining: Your body can combine amino acids from different foods eaten throughout the day, so daily variety is key, not simultaneous consumption.
Indian Cuisine Examples: Many traditional Indian dishes naturally create a complete protein, such as besan roti mixed with wheat flour or kadhi served with rice.
Improve Digestibility: Soaking or sprouting chickpeas before grinding into flour can help reduce anti-nutrients and improve the overall bioavailability of protein.
Add Dairy for Completeness: For those who consume dairy, combining besan with yogurt or paneer is a simple way to achieve a complete protein meal.

Understanding the Concept of Complete Proteins

Protein is an essential macronutrient made up of amino acids, often referred to as the building blocks of the body. There are 20 total amino acids, but only nine are considered "essential" because the human body cannot produce them on its own. Foods containing all nine essential amino acids in sufficient quantities are known as "complete proteins". Most animal products fall into this category. Plant-based proteins, however, are often "incomplete," meaning they are low in or missing one or more essential amino acids. This is where the nutritional strategy of complementary proteins becomes important for those on a vegetarian or vegan diet.

Besan, derived from ground chickpeas, is a prime example of an incomplete plant protein, as its amino acid profile is low in methionine. The good news is that by pairing besan with other plant foods that are rich in methionine, you can create a complete protein source. This doesn't require meticulous, meal-by-meal planning; your body maintains a pool of amino acids, so eating a variety of complementary foods throughout the day is sufficient.

Perfect Pairings to Make Besan a Complete Protein

By combining besan with specific food groups, you can ensure a complete amino acid profile. Here are the best partners for besan:

1. Besan and Grains

Whole grains are rich in methionine, the amino acid lacking in legumes like besan. The pairing of grains and legumes is a cornerstone of many traditional cuisines worldwide for this exact reason. Classic examples include:

Besan Roti with Wheat Atta: A common practice in Indian kitchens, mixing besan with whole wheat flour for rotis not only increases the protein content but also improves the texture and creates a complete protein.
Kadhi with Rice: The traditional Indian combination of besan-based yogurt curry (kadhi) served with steamed rice provides a delicious and balanced complete protein meal.
Besan Pancakes (Chilla) with Millets: Make savory chillas using besan and millets like ragi or bajra flour. This pairing offers a complete amino acid profile, along with added fiber and minerals.
Chickpea Flour in Pasta Dishes: Use besan as a binding agent or in a sauce for a whole wheat pasta dish. The wheat flour and besan complement each other perfectly.

2. Besan and Nuts/Seeds

Nuts and seeds are excellent sources of methionine and can be easily incorporated into besan dishes.

Hummus and Pita: While hummus is traditionally made with cooked chickpeas, using besan can thicken and enhance the texture. Pairing this with whole-wheat pita bread makes for a complete protein snack.
Besan Chilla with a Seed Sprinkle: After cooking a besan chilla, sprinkle it with a mix of sunflower seeds, pumpkin seeds, or sesame seeds (tahini is made from sesame). This adds a flavorful crunch and fills the amino acid gap.
Besan Flour Energy Bites: Combine roasted besan flour with nuts, seeds, and a natural sweetener like jaggery to create high-protein energy bites.

3. Besan and Dairy

For those who consume dairy, combining besan with yogurt or paneer is a fantastic way to create a complete protein meal. Both yogurt and paneer are complete protein sources themselves, making them the perfect companion.

Besan Kadhi with Yogurt: The traditional kadhi recipe already incorporates this principle by using yogurt to make the sauce, ensuring a complete protein profile when paired with rice.
Besan Chilla Stuffed with Paneer: A popular breakfast option, stuffing besan pancakes with crumbled paneer adds both complete protein and calcium to your diet.

Comparison of Incomplete Besan vs. Complete Besan Meal


Feature	Incomplete Protein Source (Plain Besan)	Complete Protein Source (Besan + Complement)
Amino Acid Profile	Contains all nine essential amino acids, but is low in methionine.	Contains all nine essential amino acids in sufficient quantities.
Protein Utilization	The body's ability to use the protein for muscle building and repair is less efficient if other protein sources are not consumed within the day.	Optimal utilization for muscle building, repair, and other vital bodily functions.
Satiety and Fullness	Good, due to fiber content, but adding a complementary protein can enhance satiety.	Enhanced satiety due to a better amino acid balance and often higher overall protein content.
Nutrient Density	High in fiber, folate, iron, and manganese.	Higher overall nutrient density by adding vitamins and minerals from the complementary food source.
Meal Examples	Plain besan soup, besan-coated fried vegetables (pakoras).	Besan chilla with paneer, besan roti with wheat, kadhi with rice.

Maximizing Nutrient Absorption

Beyond combining, proper preparation can also improve the digestibility and absorption of nutrients from besan. Soaking chickpeas overnight before grinding them into flour, or using sprouted chickpea flour, can reduce complex carbohydrates and anti-nutrients like phytic acid. Cooking methods like steaming, boiling, and pressure cooking help preserve the protein content.

Conclusion

Making besan a complete protein is a simple and effective strategy for anyone looking to optimize their plant-based nutrition. By thoughtfully combining besan with common foods like grains, nuts, and seeds, you can create a complete amino acid profile to support muscle repair, growth, and overall health. You don't need to overthink it; just incorporating a variety of complementary foods into your daily diet is all it takes to unlock the full nutritional potential of this versatile legume flour. Whether it's a classic besan roti with wheat or a modern besan chilla with a seed topping, these combinations prove that good nutrition can also be delicious.

For more detailed information on complementing plant proteins, consider reading this guide on vegan complete proteins from Healthline.

Frequently Asked Questions

Besan is considered an incomplete protein because, while it contains all nine essential amino acids, it is low in one: methionine. An incomplete protein is one that lacks sufficient quantities of one or more essential amino acids.

No, it is a common misconception that you must combine complementary proteins in the same meal. The body stores a pool of amino acids throughout the day, so consuming a variety of complementary foods over a 24-hour period is sufficient.

Some of the best combinations include pairing besan with whole grains (like rice, wheat, or millets) or with nuts and seeds (like sesame seeds or peanuts).

Many classic Indian dishes are perfect examples, such as besan roti made with wheat flour, kadhi served with rice, or besan chilla stuffed with paneer.

To improve digestibility, you can soak dried chickpeas overnight before grinding into flour. Using steamed or pressure-cooked besan preparations can also aid in better nutrient absorption.

A plain besan chilla is not a complete protein on its own. However, adding vegetables and serving it with a side of yogurt or stuffing it with paneer transforms it into a complete protein meal.

Yes, besan can support muscle gain, especially when paired correctly to form a complete protein. Consuming adequate amounts of complete protein is vital for muscle repair and growth.