Besan Sheera: A Nutritious Comforting Remedy
Besan Sheera is a traditional Indian home remedy known for its delicious taste and medicinal properties. A steaming bowl of this golden delight has been a go-to remedy for generations to fight colds, coughs, and even fatigue. Made with roasted gram flour (besan), milk, and a few wholesome spices, it is not only a comfort food but also a powerhouse of nutrition.
In this blog, we will delve into the rich history and benefits of Besan Sheera, explain how to make it step by step, and break down its nutritional profile scientifically. Whether you’re someone looking for immunity-boosting remedies, quick energy, or something warm on a chilly day, Besan Sheera ticks all the boxes.
Why is Besan Sheera Good for You?
- Immunity Booster; Besan Sheera is enriched with natural ingredients like turmeric and ginger, both of which are known for their anti-inflammatory and antimicrobial properties. Turmeric contains curcumin, a bioactive compound that helps fight infections and boost immunity.
- Soothes the Throat; The combination of warm milk, ginger, and black pepper in Besan Sheera creates a soothing effect on the throat. This is particularly helpful in cases of sore throat and persistent coughs.
- Energy-Rich; Besan, made from chickpeas, is high in complex carbohydrates and protein, which provide sustained energy without causing sudden sugar spikes. It’s ideal for combating fatigue or as a pre-workout snack for gym enthusiasts.
- Rich in Micronutrients; This simple dish is loaded with essential micronutrients like iron, magnesium, and B vitamins from besan and milk, which contribute to better bone health, improved energy production, and a healthy nervous system
How to Make Besan Sheera
Making Besan Sheera is surprisingly easy and requires minimal ingredients. Here’s a step-by-step guide:
Ingredients (Serves 1)
2 tbsp besan (gram flour)
1 cup milk (preferably full-fat for richness)
1 tsp ghee (clarified butter)
1 tsp turmeric powder
½ tsp grated ginger or ginger powder
1 pinch black pepper (optional, enhances curcumin absorption)
1 tbsp jaggery or honey (for sweetness)
Preparation Steps
- Roasting the Besan; Heat ghee in a pan on low to medium flame. Add besan and roast it slowly until it turns golden brown and emits a nutty aroma. This step enhances the flavor and eliminates the raw taste of gram flour.
- Adding Milk; Gradually add milk to the roasted besan, stirring constantly to avoid lumps. Keep the flame on low.
- Incorporating Spices; Add turmeric powder, grated ginger, and black pepper. Stir well to combine. These spices not only add flavor but also boost the medicinal properties of the dish.
- Sweetening It; Once the mixture thickens slightly, add jaggery or honey. Stir until it dissolves completely.
- Simmer and Serve; Allow the sheera to simmer for another 1-2 minutes until it reaches your desired consistency. Serve hot.
Pro Tip: You can add a pinch of cardamom powder for an extra aromatic touch.
Nutritional Breakdown of Besan Sheera
Per Serving (Approx.)
Calories: 200-250 kcal
Protein: 7-9g
Carbohydrates: 25-28g
Fats: 7-9g
Iron: 2mg (11% of RDI)
Calcium: 150mg (15% of RDI)
Magnesium: 40mg (10% of RDI)
Scientific Benefits of Ingredients
- Besan (Gram Flour): Rich in protein and fiber, it aids in muscle repair and improves gut health. Contains low glycemic index, making it suitable for diabetics.
- Milk: Packed with calcium and vitamin D, milk strengthens bones and teeth. The casein protein in milk promotes muscle recovery.
- Turmeric: Curcumin, the active compound, is a potent antioxidant and helps reduce inflammation.
- Ginger and Black Pepper: Both improve digestion and increase the bioavailability of curcumin in turmeric.
- Jaggery: A natural sweetener loaded with iron, it helps improve hemoglobin levels and boosts energy.
Why You Should Include Besan Sheera in Your Diet
- Seasonal Immunity Booster: Perfect for winters, Besan Sheera keeps you warm and protects against seasonal infections.
- Post-Workout Recovery: The protein and complex carbs make it an excellent post-workout snack for replenishing energy levels.
- Quick and Wholesome: With minimal ingredients and preparation time, it’s an ideal choice for busy individuals who want nutrition on the go.
Conclusion
Besan Sheera isn’t just a dish; it’s a testament to the wisdom of Indian kitchens. This humble yet powerful remedy combines taste, nutrition, and medicinal value in one bowl. Whether you’re looking to boost your immunity, soothe a sore throat, or enjoy a warm, nutritious treat, Besan Sheera is your answer. My Heart Beets offers a natural cold remedy version of Besan Ka Sheera, complete with step-by-step instructions.
Try this recipe today, and experience the warmth and goodness of this traditional Indian treasure! Share your experience in the comments below and let us know how you customize your Besan Sheera.
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