If you're looking for a nutritious and versatile cooking ingredient, you might want to try using Besan. This flour, made from ground chickpeas, is commonly used in Indian cuisine and offers a range of health benefits. One quarter cup of Besan contains approximately 105 calories.

Besan is low in fat and high in protein, making it a nutritious choice for those who follow a vegetarian or vegan diet. It is also a good source of fiber, iron, and other essential minerals.

In this article, we'll explore some of the key benefits of Besan and provide practical tips on how to use it in your cooking.

What is Besan?

Also known as gram flour or chickpea flour, Besan is made by grinding dried chickpeas into a fine powder. It has a nutty flavor and a slightly coarse texture. Besan is a versatile ingredient that can be used in a wide range of sweet and savory dishes. It is commonly used in Indian cuisine to make dishes like pakoras, chillas, and besan laddoos. Besan is also gluten-free, making it a popular choice for those who follow a gluten-free diet.

Besan Nutrition Facts

One quarter cup of Besan contains approximately 105 calories, 1.5 grams of fat, 15 grams of carbohydrates, 5 grams of fiber, and 6 grams of protein. It is also a good source of iron, magnesium, phosphorus, and other essential minerals. Besan is low in saturated fat and cholesterol, making it a heart-healthy choice. Its high fiber content can also help promote healthy digestion and prevent constipation. Overall, Besan is a nutritious and balanced ingredient that can help you meet your daily nutrient needs.

Health Benefits of Besan

Besan offers a range of health benefits, thanks to its high nutrient content. Here are a few ways that it can benefit your health: - Promotes healthy digestion: Besan is rich in dietary fiber, which can help regulate bowel movements and prevent constipation. - Supports heart health: Besan is low in saturated fat and cholesterol, which can help lower your risk of heart disease. Its high fiber content can also help regulate blood sugar levels and prevent insulin spikes.

How to Use Besan in Cooking

Besan is a versatile ingredient that can be used in a wide range of dishes. Here are a few ways that you can use it in your cooking: - Make Pakoras: Mix Besan with spices and water, and marinate vegetables such as onions and potatoes in it. Then fry until golden brown. - Create Besan Laddoos: Roast Besan lightly in ghee or butter, then add sugar and flavorings like cardamom or saffron. Roll into small balls and serve.

Besan vs Chickpea Flour: What's the Difference?

Besan and chickpea flour are both made from ground chickpeas, but they have some differences. Chickpea flour is made from raw chickpeas, while Besan is made from roasted chickpeas. Besan has a nuttier flavor and a lighter color, while chickpea flour has a stronger flavor and a darker color. Chickpea flour is often used in Middle Eastern and Mediterranean cuisine, while Besan is more commonly used in Indian cuisine. Both flours are nutritious and can be used in a variety of dishes, depending on your taste preferences.

Besan for Weight Loss

Besan is a low-calorie and nutrient-rich ingredient that can help you feel full and satisfied. Its high protein and fiber content can also help boost your metabolism and promote fat loss. To incorporate Besan into your weight loss diet, try using it in place of refined flour in your recipes. You can also make a low-calorie Besan Chilla by mixing it with water, spices, and vegetables like onions and tomatoes. Remember to watch your portion sizes and balance your meals with plenty of fruits, vegetables, and protein sources.

Besan for Diabetes

Besan is a low-glycemic index food, which means that it doesn't cause a rapid spike in blood sugar levels. Its high fiber content can also help regulate blood sugar levels and prevent insulin spikes. To incorporate Besan into a diabetes-friendly diet, try using it in place of refined flour in your recipes. You can also make a Besan Chilla with low-carb vegetables like spinach and bell peppers. Remember to work with your healthcare provider to create a balanced meal plan that meets your needs.

Besan for Skin Health

Besan is rich in antioxidants and other nutrients that can help maintain healthy skin. Its exfoliating properties can also help remove dead skin cells and unclog pores. To use Besan for your skin, mix it with water, honey, or yogurt to create a paste. Apply the paste to your face and let it dry for about 15 minutes before rinsing off. Remember to patch test any new skincare products before using them on your entire face, and consult with a dermatologist or skincare professional for personalized advice.

Besan Recipes

Besan is a versatile ingredient that can be used in a wide range of dishes, from savory to sweet. Here are a few recipes to inspire you: - Besan Chilla: Mix Besan with water, spices, and chopped vegetables like onions and tomatoes. Cook on a griddle until golden brown. - Besan Laddoo: Roast Besan in ghee or butter, then add sugar and flavorings like cardamom or saffron. Roll into small balls and serve.

Where to Buy Besan?

Besan is widely available in most grocery stores and health food stores. You can also purchase it online from retailers like Amazon and Thrive Market. Look for Besan that is labeled as organic, non-GMO, and gluten-free if needed. Remember to store Besan in an airtight container in a cool, dry place to preserve its freshness.