Besan Steak

Today we are making Besan steak, or 'Burmese Tofu'  or  chickpea slices I can't take credit for the original recipe, this was all thanks to Mary Lin over on 'Marystestkitchen'. She is a die hard kitchen experimenter like myself and I think I have found a kindred kitchen spirit.

I was looking around for something high in protein with consistency of  firm tofu, but without the fat content of nuts, and found it, HERE is the original recipe. 

Cate, thank you for sharing your recipe so Mary could try it and I was able to adapt it and make it how I wanted -  and so can you dear readers!


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I must admit the photos are not doing this dish a lot of justice : ( the besan steak slices were delicious and even my adamant meat eating partner couldn't resist pinching a few. This is fantastic for those who are gluten and soya free also! make a batch next time you are having the 'free from' crowd round for a natter; you are sure to be the hostess with the know how.

So what's so great about this chickpea flour?...


The Low Down:

Chickpea, garbanza beans, besan or chana flour whatever you choose to call it; just know it holds the same nutritional properties regardless of what name it goes by.

The chickpea are a staple of many Mediterranean and Indian cuisines. They are small but pack a punch with their nutritious properties. They are great for the urinary tract, and poor digestion , this is mainly due to the fact they have antiseptic and diuretic properties and are so easily digested. 
Nutrition wise, chickpeas are a great source of iron, calcium, magnesium and potassium amongst others, and they are an excellent source of protein!

# Nutrition profile for besan steaks only!#

Folate, Manganese, Niacin, Copper, Phosphorus, 

B1, B6, Magnesium, Potassium, Sodium, B2, Iron, Selenium, Zinc

Vitamin K, Vitamin E, Calcium


Let's cook...

Now you all know me and being cautious with ingredients, so I halved the recipe from Mary and was happy I did. It was just enough for 4 serving which meant I didn't wast any...



Besan Steak 

Ingredients
serves 4

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Coating (optional) 



Sweet'n'sour chutney



#As with all recipes on this blog unless otherwise stated they are my own; be kind enough to, link back to original, make, share and highlight - happy sharing #




Preparation

Line or oil a rectangle or other container you want the tofu to take the shape of and set aside for later.

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Using a medium sized pan, add 2 cups of water, coconut oil and stock cube, bring to a boil. 

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Add the  chickpea flour, turmeric, (parsley if using) and 1 cup of water to a bowl and still well, mixture should be smooth. 

All rights to images reserved  copyrights Alicia Lewis @ KitchenTakeovers

Once the stock has reached a rolling boil, carefully stir in the chickpea mixture stirring all the time you pouring it in the hot stock.

All rights to images reserved  copyrights Alicia Lewis @ KitchenTakeovers

Stir for about a minute with the fire still on, remove from the heat and continue stirring for a further 4 minutes or so till the mixture is a smooth paste. 

All rights to images reserved  copyrights Alicia Lewis @ KitchenTakeovers

Pour the mixture into your pre oiled container (working quickly as this stuff sets fast!), using the back of a wet spoon to smooth out the top.


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Leave to cool down before putting it in the fridge to further chill and set ~1-2 hours


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Once chilled it is ready to use however you like! cubed in salad, coated and fried (using the coating recipe above), in soup...oh so much possibilities.

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Continue reading for my sweet'n'sour chutney sauce:


Sauce preparation:


Set a frying pan on medium heat and fry the onions till soft, next add in the sugar, vinegar and water stir to combine well.

Next add the rest of the ingredients and cook covered for 5-7 minutes till liquid has reduced, remove the lip from the pan and turn down the heat to low cook uncovered for a further 1 minute. 

Remove from heat and allow to rest - toss in your besan steak or serve the chutney on top.




Bon App├ętit!!




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Till next time, EAT mindfully, DRINK responsibly, and EXERCISE your mind and body!!!















***Disclaimer: Any of the information within this blog post and others on this site is for information and educational purposes only and is NOT intended to be taken as diagnosis, treatment, cure or  to prevent any disease. Any reader concerned about his or her health is advised to seek medical advice from their GP or relevant medical professional***

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