Besan, also known as gram flour, is a popular ingredient in Indian cuisine. It's a good source of protein, but it's not a complete protein on its own. To make besan a complete protein, you need to combine it with other foods that contain the essential amino acids that besan lacks.
Here are some ways to make besan a complete protein:
1. Combine with Legumes
Legumes like lentils, chickpeas, or beans are rich in lysine, an essential amino acid that besan lacks. Combining besan with these legumes creates a complete protein source.
- Example: Make a lentil and besan soup, or add chickpeas to your besan-based vegetable curry.
2. Pair with Rice or Quinoa
Rice or quinoa are good sources of methionine, another essential amino acid that besan lacks. Consuming besan with these grains ensures you get a complete protein profile.
- Example: Prepare a besan-based pancake and serve it with rice or quinoa.
3. Incorporate Nuts and Seeds
Nuts and seeds like almonds, sunflower seeds, or pumpkin seeds are rich in both lysine and methionine. Adding them to your besan dishes provides a complete protein source.
- Example: Sprinkle chopped almonds or sunflower seeds on your besan-based snacks or desserts.
4. Add Dairy Products
Milk, yogurt, or cheese are good sources of all essential amino acids. Combining these with besan creates a complete protein source.
- Example: Include a dollop of yogurt in your besan-based chutney or add cheese to your besan-based paratha.
Remember that incorporating a variety of protein sources in your diet is essential for optimal nutrition.
