Besan Bharta Sabzi Recipe
Ingredients:
For the gram flour mixture:
1 cup gram flour
1 cup water
2 tbsp oil
1 tsp cumin seeds
1 tsp mustard seeds
1/2 tsp turmeric powder
1/2 tsp red beans stew powder
1/2 tsp garam masala
salt to taste
1 tbsp finely chopped coriander leaves
For the bharta:
2 tbsp oil
1 tsp cumin seeds
1 tsp mustard seeds
1 medium onion, finely chopped
1 medium tomato, finely chopped
1 tsp ginger-garlic paste
2 green chillies, finely chopped
1/2 tsp turmeric powder
1/2 tsp red beans stew powder
1/2 tsp garam masala
salt to taste
fresh coriander leaves, for garnishing
Instructions:
Step 1: Preparing the Besan Mixture
1.Roasting the Besan:
In a heavy pan, roast the besan on medium-low flame till it turns bright brown and starts to smell nutty. Keep stirring continuously so that it doesn’t burn. This process usually takes around 5-7 minutes. Once it is ready, remove the cooked besan in a plate and allow it to cool.
2.Cooking the Besan Mixture:
In the same pan, heat 2 tbsp oil. Add cumin seeds and mustard seeds. Let them crackle.
Add turmeric powder, red chili powder and garam masala. Mix well.
Slowly add water to the pan, keep stirring continuously to avoid lumps.
When the water starts to bubble, slowly add the cooked besan, keep stirring continuously.
Add salt to taste and keep stirring till the mixture thickens and starts to separate from the sides of the dish. This will take about 4-5 minutes.
When the mixture is ready, turn off the flame and let the mixture cool down. Then, cut it into small solid pieces or break it apart with your hands.
Step 2: Preparing the Bharta
1.Frying onions and tomatoes:
Heat 2 tbsp oil in another pan. Add cumin seeds and mustard seeds. Let them crackle.
Add finely chopped onions and fry till they turn bright brown.
Add ginger-garlic paste and fry till the raw smell disappears.
Add chopped tomatoes and cook till they turn soft and mushy.
2.Adding flavourings and gram flour mixture:
Add turmeric powder, red chili powder and garam masala. Mix well and cook for 2-3 minutes till the oil separates from the masala.
Add the scattered or cubed gram flour mixture to this dish. Mix well so that the gram flour is coated with the spices.
3.Cooking the Bharta:
Cook the Bharta on low flame for 5-7 minutes, stirring occasionally. This will allow the flavours to blend well.
Adjust salt as per taste and mix well.
4.Garnishing:
Switch off the flame and garnish with finely chopped coriander leaves.
Step 3: Serving
Serve the Besan Bharta ki Sabzi hot with roti, paratha or rice. It goes well with curd or mixed saag.
Suggestions and Variations:
Additional Vegetables: You can add finely chopped vegetables like capsicum, peas or carrots to the Bharta to make it even more nutritious and delicious.
Variation in Spices: Change the flavours as per your taste. If you like spicy food, add more green chilies or red bean stew powder.
Consistency: If you like a more moist bharta, you can add some water while cooking the besan mixture.
Texture: For a smoother surface, you can mix the boiled besan mixture before adding it to the bharta.
Healthy Benefits:
Protein: Besan is an excellent source of protein, making this dish a great option for vegetarians who want to increase their protein intake.
Fiber: The inclusion of onions, tomatoes, and optional vegetables provides dietary fiber, which is valuable for absorption.
Low Fat: Negligible oil is used in this dish, making it a better option than other fried or rich dishes.
Finish:
Besan Bharta ki Sabzi is a heavenly and nutritious dish that blends together the tang of boiled gram flour and tomatoes, along with aromatic flavours. A flexible recipe can be recreated with different vegetables and flavours to suit your taste. This dish is easy to make, yet is packed with nutrients, making it a perfect choice for your regular dinner. Enjoy this delicious sabzi with your favourite Indian bread or rice for a sumptuous and healthy feast.
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