Besan Recipes For Weight Loss By Nidhi Gupta

On your weight loss journey, you struggle to exercise regularly, adhere to a healthy diet, and resist cheat meals. Yet, your heart still longs for that golden bite of cheesy, crispy, fried food. Weight loss appears gradual on the scale, yet your desire for cheese-laden, crunchy dishes remains strong. It’s a constant tug-of-war between your cravings and your goals. 

However, if I tell you that you can satisfy your cravings for spicy, crispy food while still losing weight, it must sound pleasing to your ears, right? Therefore, today, here are some delightful besan recipes shared by Nidhi Gupta, which she tested during her weight loss journey.

Gram flour, known locally as Besan, provides high nutrition and excellent taste for those aiming to lose weight. It satisfies your cravings as it can be used to make dhokla, cupcakes, sweet or savory snacks, and even main courses meals.

Nutritional Profile Of Besan Per 100 Grams:

NUTRIENT	VALUE
Carbohydrates	46 g
Protein	20 g
Fat	6 g
Fiber	10 g
Potassium	840 mg

How Does Besan Help Lose Weight?

• Protein-Rich:  Besan is rich in protein, which helps relieve hunger pangs and control cravings. Protein has a higher satiety value than carbohydrates. Therefore, Besan snacks are filling and assist in weight management loss.
• Fiber-Rich: Besan’s high fiber content keeps you feeling satiated for a long time and is beneficial for gut health. Fiber helps lower cholesterol and boosts the number of good bacteria in your gut.
• Low-G.I. Food: The lower glycemic index of besan helps control postprandial glucose spikes in the blood, thus preventing the storage of glucose as fat.
• Besan is a gluten-free option, making it a safe choice for those with gluten intolerance or sensitivity. This allows a wider range of people to enjoy its benefits on their weight loss journey.
• Boosts Metabolism: It contains specific vitamins and minerals that aid in burning fat. Consequently, it enhances your metabolism.
• Offers Variety in Cooking: Besan can be used to prepare both sweet and savory dishes, showcasing its versatility in cooking. A variety of meals can be made using it besan.
• High-fiber besan Recipe For Weight Loss: Fiber supports gut health by reducing cholesterol levels and keeping you feeling full for a long time time.

1. Besan Ka Chilla For Weight Loss:

Ingredients:

• Besan: 1 cup
• Water: ½ cup
• Onion: ½ piece
• Coriander: 2 tbsp
• Green chilli: 1 piece
• Salt: ½ tsp
• Red chilli powder: ½ tsp
• Turmeric powder: ½ tsp

Recipe :

1. Wash and chop the onion, green chili, and coriander on a plate.
2. Take besan in a bowl.
3. Add water to it and mix.
4. Add all the spices—salt, red chili powder, and turmeric powder—to it and mix.
5. Add the chopped onion, green chili, and coriander to the batter.
6. Mix it well, cover the bowl, and keep it aside for 10 minutes for the besan to rise up properly.
7. Grease a non-stick tawa with one teaspoon of any cooking oil.
8. Heat up the tawa on a low-medium flame.
9. Now, pour the batter of the chilla on the tawa and spread it evenly.
10. Flip it once its sides start leaving the tawa.
11. Grease the chilla with one teaspoon of oil if needed.
12. Once it turns light golden brown in color and a little crisp on both sides, turn off the flame and place the chilla in a plate.
13. Serve it with tamarind chutney or mint coriander chutney.

2. Besan Dosa for Weight Loss:

Ingredients:

• Besan: 1 cup
• Turmeric powder: 1/4 tsp
• Rice flour: 1 tbsp
• Salt: 1/4 tsp

Recipe:

1. Take besan, salt, turmeric powder, and rice flour in a mixing bowl.
2. Mix the ingredients with a whisk.
3. Add water with the help of a ladle to the besan mixture.
4. Note that water should be added in small batches and mixed continuously. It will create a lump-free, smooth batter.
5. Adjust the consistency of the batter by adding water later if needed.
6. Grease a non-stick tawa on a low to medium flame. 
7. Pour the batter on the tawa and spread it with the help of a ladle or a flat-base katori.
8. Sprinkle some oil on the sides if needed.
9. Once the color changes to light golden brown, take off your besan dosa with a spatula onto a plate.
10. Serve it hot with sambar or mint chutney.

3. Khaman Dhokla

Ingredients:

For the batter:

• Besan: 1 cup
• Water: ½ cup
• Curd: 1/4 cup
• Turmeric powder: ½ tsp
• Ginger: 1 inch
• Green chilli: 1 piece
• Stevia: 1 tsp
• Salt: 1 tsp
• Lemon juice: 1 piece
• Eno (fruit salt): 1 tsp

For Tempering:

• Oil: 1 tbsp
• Mustard seeds: 1 tsp
• Sesame seeds: 1 tsp
• Curry leaves: 10-12 leaves
• Water: 1 cup
• Lemon juice: 1 piece
• Stevia: 1 tsp
• Salt: ½ tsp

Recipe:

Batter preparation:

1. Take besan, turmeric powder, and salt in a mixing bowl.
2. Add curd and mix all the ingredients.
3. Add ginger and green chili paste.
4. Leave the batter for 10 minutes to allow the besan to rise up properly.

Steam the dhokla:

1. Stir the prepared batter.
2. Adjust its consistency by adding water if needed.
3. Grease your dhokla mold or any other bowl in which you are going to prepare the dhokla.
4. Boil water in the steamer. You can also use your pressure cooker without a whistle in case you don’t have a steamer.
5. Now add Eno salt in the dhokla batter and give it a gentle but good mix.
6. Pour the batter into the mold.
7. Place the mold over the grid inside your steamer.
8. Close its lid and leave it at a low-medium flame for about 20-25 minutes of cooking.
9. Open the lid after 20 minutes and do the prick test to check whether the batter has cooked from the inside or not.
10.  If the prick test comes out clean, then remove the dhokla mold and leave it for 10 minutes to cool.
11.  Remove the dhokla from the mold and place it in a serving bowl.

Temper your dhokla:

12.  Dissolve stevia and salt in the water.
13.  Squeeze the lemon juice into it.
14.  In a pan, heat up oil.
15.  Add mustard seeds, sesame seeds, and curry leaves to it.
16.  Also, add the chopped green chili.
17.  Let the seeds crackle at a low flame for about 2-3 minutes.
18.  Turn off the flame and then add the stevia water prepared previously.
19.  Pour this tempering over your dholka and serve it hot.

4. Besan Ke Laddoo:

Ingredients:

• Besan: 2 cup
• Ghee: 1.5 tbsp
• Jaggery: ½ cup
• Pistachios: 10 pieces
• Almonds: 10 pieces
• Cashews: 10 pieces

Recipe:

1. Finely chop almonds, cashews, and pistachios. Keep them aside.
2. Add besan in a pan and dry roast it at a low-medium flame.
3. As soon as the besan starts giving a nice aroma and its color changes to light golden brown, add ghee.
4. Keep roasting the besan with ghee at a low-medium flame for another 3-4 minutes. 
5. Turn off the flame and put the roasted besan on a plate so that it doesn’t get overcooked.
6. Add crushed jaggery to the roasted besan as soon as the besan turns bearably hot.
7. Also, add the slivered almonds, cashews, and pistachios to the mixture.
8. You may add some milk or water if needed to bind the mixture into a laddoo shape.
9. Store them in an airtight container.

5. Besan ka sheera:

Ingredients:

• Besan: 2 cup
• Water: 2 cup
• Ghee: 1 tbsp
• Jaggery: ½ cup
• Almonds: 10 pieces

Recipe:

1. Boil water in a pan with jaggery in it.
2. You may also add 1 piece of crushed cardamom to it.
3. Stir it in between to avoid the jaggery from getting burnt.
4. Heat a kadahi and add besan to it.
5. Dry roast the besan at a low-medium flame until it gives a nice aroma and color.
6. Keep stirring it continuously.
7. At this stage, add ghee to it.
8. Mix it with besan and roast it for another 3-4 minutes.
9. Now, add the jaggery syrup to the roasted besan.
10. Keep stirring it continuously.
11. Add the slivered almonds to the sheera.
12. Keep it in a flowing consistency.
13. Serve it piping hot.

Tips for Incorporating Besan into Your Weight Loss Diet

1. Portion control and mindful eating: 

Your goal is weight loss, so you need to count your calories. Even though you are consuming besan as your weight loss ally, you must still be cautious with your portion control. Overeating can lead to excessive intake calories.

2. Combining besan with other healthy foods (vegetables, lean protein): 

Always try to include vegetables in some form in every meal. Besan is a good source of protein and fiber, so combine it with veggies to make besan cheela. Other healthy non-fried versions can also be explored, as mentioned above.

3. Hydration and its importance: 

Besan is a good source of protein and fiber, but the food you eat relies on your hydration levels for better absorption in your body. Aim for a daily intake of 7-8 glasses of plain water. Proper hydration helps improve your body’s waste removal mechanism.

4. Meal planning ideas using besan: 

Utilize the various recipes mentioned above to add variety to your meals. This will make your weight loss experience enjoyable. Engage in exercise and its synergy with a healthy diet.

Potential Considerations and Precautions

• Allergies and intolerances: People with celiac disease must ensure that the besan they use comes from a gluten-free facility. Otherwise, they should purchase only besan marked as gluten-free.
  
• Digestive issues (if consuming too much fiber too quickly): Individuals with a sensitive gut may experience gas, bloating, or other discomforts after consuming besan. This occurs because besan is rich in fiber, which can lead to issues for those with sensitive digestive systems. In this case, start with small portions of besan in your diet.
  
• The importance of a balanced diet and not relying solely on besan: A well-balanced diet is essential for weight loss. Your diet should include lean protein sources, healthy fats, and complex carbohydrates. Incorporate besan along with vegetables and healthy fats.
  
• Consult a doctor or registered dietitian before making major dietary changes. If you notice persistent allergic reactions after consuming besan, it is important to consult a registered dietitian or a doctor. Discontinue consumption if your symptoms worsen.

Conclusion: 

Besan offers versatility in your cooking if you are on a weight loss journey. It is rich in protein and fiber and is gluten-free. From besan chilla to khaman dhokla, many dishes can be prepared using it. Try the recipes listed above and share your favorite besan recipe that you enjoy during your weight loss journey. 

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