Understanding the Nutritional Foundation: Besan
Besan, or chickpea flour, is the core ingredient in besan curry. This flour, made from ground chickpeas, is a good source of plant-based protein. A 100-gram serving of dry besan has about 20-22 grams of protein. Besan is also rich in fiber, vitamins, and minerals like iron, magnesium, and folate. These nutrients help with digestion, stable blood sugar levels, and general health. The final protein value of a besan curry is not as simple as the flour's raw nutritional data.
Besan Curry vs. Besan Flour: The Dilution Effect
When besan flour is cooked into a curry, it is mixed with other ingredients, primarily yogurt or water, which dilutes the concentrated protein and spreads it across a larger volume. This means a serving of the finished curry will have a lower protein density than the equivalent weight of dry besan flour alone. The specific recipe—whether it's a runny kadhi or a dense gatte curry—is the most important factor in determining the final protein count.
The Protein in Besan Kadhi
Besan kadhi is a popular Indian dish featuring a thin, spiced gravy made from yogurt and besan. A standard serving (100g) of besan kadhi may contain a moderate protein level, reported to be around 8.7g per serving according to nutritional trackers. Other recipes, like a healthy Punjabi Kadhi, may report even lower protein figures per serving (4.1g), depending on the ratio of yogurt and other ingredients. The inclusion of deep-fried pakoras in some kadhi recipes can add significant calories and fat, but their impact on protein depends on how much besan was used in the pakora itself.
The Protein in Besan Gatte Curry
Besan gatte curry has dense, steamed dumplings made from besan, simmered in a spiced gravy. Because the dish contains a higher proportion of concentrated besan, the protein content per serving tends to be higher. One nutritional breakdown for besan gatte curry lists the protein per serving at nearly 20 grams, making it a considerably more protein-rich option than kadhi.
How to Maximize the Protein in Your Besan Curry
There are several effective ways to boost the protein in your besan curry without sacrificing flavor.
- Incorporate Paneer or Tofu: Adding grated or cubed paneer or crumbled tofu to your kadhi or gatte mixture is a simple way to increase the protein content dramatically. A 50g addition of paneer can add 9-10g of protein to a dish.
- Add Sprouts or Lentils: Filling your gatte dumplings with sprouted moong or other lentils adds both fiber and protein. For kadhi, you can mix cooked lentils into the gravy for an extra boost.
- Use High-Protein Yogurt: When making kadhi, opt for Greek yogurt or hung curd instead of regular yogurt. This will create a creamier consistency with a higher protein concentration.
- Reduce Dilution: Use less water and a higher proportion of besan or yogurt in your recipe if you're concerned about protein density.
- Add Seeds: Stirring in seeds like chia or flaxseed can provide additional protein and omega-3s.
Comparison of Besan Curry Protein Levels
| Dish | Primary Protein Source | Avg. Protein (per serving) | Notes |
|---|---|---|---|
| Standard Besan Kadhi | Besan, Yogurt | ~4-9 grams | Varies with yogurt type and dilution |
| Besan Gatte Curry | Besan Dumplings | ~19-20 grams | Denser besan content per serving |
| Kadhi with Paneer | Besan, Yogurt, Paneer | ~15+ grams | High-protein option by adding paneer |
| Kadhi with Sprouts | Besan, Yogurt, Sprouts | ~12+ grams | High-fiber and protein boost |
Conclusion: A Versatile Vegetarian Protein Source
In short, the answer to "is besan curry high in protein?" is nuanced. While besan flour is an excellent source of plant-based protein, the final protein content of the curry depends entirely on the recipe and preparation. A standard besan kadhi offers a moderate amount of protein, but dishes with a higher besan concentration, like gatte curry, or those fortified with additional protein sources like paneer or lentils, can be considered high in protein. Besan curry is a versatile and nutritious vegetarian option that can be easily adapted to meet higher protein goals, making it a valuable staple in a balanced diet. Read more about the benefits of chickpea flour on Bob's Red Mill.
