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Prepare the batter
In a bowl add the 1-1/2 cups of water slowly to besan to make a smooth batter (batter should be the consistency of pancake batter or dosa batter).
Besan curry
Besan curry has 215.9 calories per serving (1 Small Cup) — that's 212.9 calories per 100g. It provides 8.7g protein, 22.2g carbs, and 10.2g fat. With a low glycemic index (GI: 54), this recipe is suitable for diabetes management, heart health, PCOS. The 4.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Besan curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
216kcal
per small katori
- Protein
- 8.7 g
- Carbs
- 22.2 g
- Fat
- 10.2 g
- GI
- 54 (Low)
Vegan
Prep: 5 minCook: 10 min Total: 15 minServes 4
- Serving Size 1 small cup (katori) (101.4 g)
- Calories215.9 kcal
- Carbs22.2 g (88.8 kcal)
- Protein8.7 g (34.8 kcal)
- Fat10.2 g (92.2 kcal)
Calories by portion
Calories and macros of Besan curry for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 51 | 108 | 4.3 | 11.1 | 5.1 |
| 1 small cup (katori) | 101 | 216 | 8.7 | 22.2 | 10.2 |
| 1½ small cups (katori) | 152 | 324 | 13 | 33.3 | 15.4 |
| 2 small cups (katori) | 203 | 432 | 17.4 | 44.4 | 20.5 |
| 100 g | 100 | 213 | 8.6 | 21.9 | 10.1 |
Nutrition Label
Besan curry
- Serving Size1 small cup (katori) (101.4 g)
- Calories215.9 kcal
- Carbs22.2 g
- Fiber4.7 g
- Sugar4.0 g
- Protein8.7 g
- Fat10.2 g
- Saturated fat1.7 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat3.8 g
- Cholesterol0.0 mg
- Sodium266.6 mg
Nutrition per 100g
- Calories212.9 kcal
- Carbs21.9 g
- Fiber4.7 g
- Sugar4.0 g
- Protein8.6 g
- Fat10.1 g
- Cholesterol0.0 mg
- Sodium263.0 mg
1 serving = 101.4g
Ingredients
Coriander leaves
1 tbsp
Asafoetida
1 g
Cumin seeds
0.5 tsp
Turmeric powder
0.5 tsp
Mustard seeds
0.5 tsp
Rice bran oil
2 tbsp
Salt
0.5 tsp
Water
200 ml
Red chilli powder
0.5 tsp
Besan
150 g
Instructions
1
2
Prepare the tempering
Heat a Kadai on medium flame, add oil. Add cumin seeds, mustard seeds, asafetida, turmeric, and chili powder to oil, stir and turn off the heat.
3
Simmer the besan
Add the besan batter and open the heat to medium heat. Keep whipping the batter and the batter will start thickening. Add salt and keep adding the water slowly and keep mixing by adding water. After pithla comes to boil besan will start splattering. Reduce the heat to low, cover the pan and let it simmer for about 5 to 8 minutes.
4
Serve it
When it is thick, add chopped coriander leaves. Serve hot with rotis.
How long to burn it off
Time a 65 kg adult needs to burn one serving (216 kcal).
- Brisk walking (5 km/h)54 min≈ 5,400 steps
- Running (8 km/h)23 min
- Cycling (moderate)28 min
- Yoga76 min
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Besan curry | Aluchya vadya | Arbi Fry | Chamadumu Vepudu |
|---|---|---|---|---|
| Calories | 215.9 kcal | 130.6 kcal | 130.6 kcal | 130.6 kcal |
| Carbs | 22.2 g | 16.5 g | 16.5 g | 16.5 g |
| Protein | 8.7 g | 3.5 g | 3.5 g | 3.5 g |
| Fat | 10.2 g | 5.6 g | 5.6 g | 5.6 g |
| Fiber | 4.7 g | 3.9 g | 3.9 g | 3.9 g |
| Sugar | 4 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 266.6 mg | 327.9 mg | 327.9 mg | 327.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 215.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The protein content (8.7g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.7g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (1.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (54) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (8.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~101.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Besan curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (431.7-647.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Besan curry contains 215.9 kcal (8.7g protein, 22.2g carbs, 10.2g fat). That's 212.9 kcal per 100g. You can track exact portions in the Hint app.
At 215.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The protein content (8.7g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Besan curry has 8.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Besan curry at 215.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Besan curry is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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