A Powerful Gram Slam!

If there is one kitchen essential that carries a lot of weight in Indian kitchens, it is the humble besan (gram flour). Besan flour is both timeless and current. Ground from chana dal, its earthy richness moves easily between savoury and sweet — pakoras, chillas, koftas, laddus, etc. A staple in Indian kitchens, it brings the goodness of legumes rather than grains. With a gluten-free, protein-rich profile, besan has become a global pantry essential. Chickpea flour wins on all fronts: heritage, versatility, trend.

Kitchen Staple

Besan fits a simple home meal as naturally as festive food. For chefs, it offers scope for texture, technique, and regional flavours. “Across India, chickpea flour takes on a new personality with every border crossed. Rajasthan rolls it into spiced dumplings for Gatte ki Sabzi, while Gujarat steams it into soft Dhokla or stirs it into Kadhi. Maharashtra’s rustic Zunka pairs besan with onions, garlic, and chillies, eaten with bhakri. Karnataka sweetens the tale with Mysore Pak, where roasted besan, ghee, and sugar melt into festive indulgence. One flour, countless traditions — besan is India’s true culinary chameleon,” says Ajinkya Narwade, chef, Jugnu Goa.

Infinite Textures

Besan is one of the most versatile staples in Indian cuisine — a batter, binder, thickener, or the star of the dish itself. “Besan, being protein-rich, appeals to today’s health-conscious diners while staying rooted in tradition. When fried, it delivers a golden crunch with a soft centre; when baked, it adds richness and depth; and when steamed, it becomes a light, porous delicacy,” says Gaurav Mawari, Executive Chef, Novotel Pune, Nagar Road.

Modern Fusion

As global cooking becomes more ingredient-led and people look beyond conventional wheat flour, besan emerges as both familiar and surprisingly adaptable. Its rise reflects the appetite for naturally gluten-free, plant-based staples that deliver flavour and function. Nutty and dense, it doesn’t need to mimic wheat — it thrives on its own terms. From pizza bases to tacos and wraps, besan carries Indian flavours into modern formats without losing identity. More nutrient-dense than refined flour, it’s best appreciated in the context of the whole dish, not as a “healthy” substitute,” states Sheeba de Souza, Chef, Food Stylist and author.

Knead Balance

Besan has more protein and fibre than refined flour, but its impact depends on how it’s cooked. “A vegetable-loaded chilla is different from a deep-fried snack. Steaming or light cooking with minimal oil keeps dishes lighter, while frying raises calorie density. What matters most is the method, the pairings, and keeping besan part of a balanced meal,” says Mugdha Pradhan, functional medicine practitioner and Founder CEO of iThrive. Made from chickpeas, besan is a nourishing traditional food that can sometimes challenge digestion. “It carries fermentable carbs and lectins that can trigger bloating or gas if intake rises suddenly or the gut is sensitive. Tolerance differs — some find organic besan gentler than regular,” says Pradhan.

A moderate portion, about 30–50 g of dry flour per meal, usually fits well, though needs vary with diet and activity. The key is balance: choose good-quality besan. Cook it properly, pair it with vegetables and other proteins, and don’t let it become a vehicle for excess oil. “Variety matters; besan is useful, but never your only protein source,” concludes Pradhan.

Missi Roti

(Courtesy: Chef Ajinkya Narwade, Jugnu Goa)

Ingredients

• Atta – 90 g

• Besan – 60 g

• Onion – 1

• Coriander – 8 g

• Green chilli – 1

• Pinch of Ajwain –

• Kasuri methi – 1 g

• Chilli powder – 1tsp

• Turmeric – ½ tsp

• Coriander powder – 1 tsp

• Salt

• Ghee and water required

Method

1. Mix all ingredients and knead into a soft dough. Rest for 15 minutes.

2. Divide into portions and roll into thick rustic rotis. Cook on a hot tandoor or hot tawa until golden and charred. Finish with ghee.

One flour, countless traditions — besan is India’s true culinary chameleon.”

Ajinkya Narwade, chef, Jugnu Goa

GRAM-ATICAL FOOD RECIPES

Rajasthani Pithod Curry

(Courtesy Gaurav Mawari, Exec. Chef, Novotel Pune, Nagar Rd)

Ingredients

For the Pithod

• 200 g besan

• 100 g curd

• ½ tsp turmeric powder

• ½ tsp red chilli powder

• Water as needed

• Salt

For the Curry

• 500 g curd

• 50 g besan

• 700ml water

• ½ tsp turmeric powder

• 1 tsp red chilli powder

• Salt

• 1 tsp ginger

• 1 green chilli

For Tempering

• 2 tbsp ghee

• 1 tsp cumin seeds

• ½ tsp mustard seeds

• 2 dried red chillies

• A pinch of hing

Method

1. Whisk besan, curd, water, turmeric, chilli powder, and salt

into a smooth batter.

2. Cook over medium heat, stirring until thick and leaving the

pan sides. Spread on a greased tray, cool, and cut into

diamond-shaped pithod.

3. For curry, whisk curd, besan, spices, salt, and water until

lump-free. Add ginger and green chilli; simmer gently, stirring

to keep smooth.

4. Once slightly thick, add pithod pieces and cook for a few minutes. Temper with ghee, cumin, mustard, red chillies, and hing.

Besan, being protein-rich, appeals to today’s health-conscious diners while staying rooted in tradition.”

Gaurav Mawari, Exec. Chef, Novotel Pune, Nagar Rd

Besan Prawn Tacos

Courtesy Sheeba de Souza, Chef, Food Stylist & Author

Ingredients

For Tacos

• 1 cup besan

• 2 tbsp rice flour

• ½ tsp each cumin

• Kashmiri chilli powder

• 1 tbsp olive oil,

• ¾–1 cup water

• Salt

For Prawns

• 300 g prawns

• 1 tsp garlic

• ½ tsp each smoked paprika and Kashmiri chilli

• ¼ tsp cumin

• ½ tsp oregano

• ½ tsp lime zest

• 1 tsp honey

For Fillings

• Pickled onion as per taste

• A few toasted corn

• Shredded lettuce

• 1 tbsp lime juice

• Salt and pepper.

Creamy Lime-Coriander Sauce

• ¼ cup Greek yoghurt

• 1 tbsp mayonnaise

• 1 tbsp lime juice

• 1 tsp honey

• 1 garlic clove

• 1 tbsp chopped coriander

• ½ tsp finely chopped jalapeño

• Salt

Method

1. Whisk besan and rice flour with spices and salt into a thin batter and rest for 15 minutes. Cook thin pancakes until golden. Keep covered.

2. Toss Prawns together and sear in hot olive oil for 2 minutes per side. Add

honey and lime juice; toss until glossy.

Mix sauce ingredients until creamy and smooth.

To serve:

Fill tacos with creamy lime coriander sauce, shredded lettuce, prawns, quick-pickled red onion, jalapeño, and toasted corn.

From pizza bases to tacos and wraps, besan carries Indian flavours into modern formats without losing identity.”

Sheeba de Souza, Chef, Food Stylist, author

“Steaming or light cooking with minimal oil keeps dishes lighter, while frying raises calorie density.”

Mugdha Pradhan, functional medicine practitioner