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A simple, homestyle North Indian stir-fry featuring tender broad beans and soft potatoes cooked in a fragrant blend of everyday spices. This comforting dish pairs perfectly with hot rotis and a side of dal for a wholesome meal.
For 4 servings
Prepare the vegetables. Wash the broad beans (sem), trim the ends and tough side strings, and chop them into 1-inch pieces. Peel the potatoes and cut them into 1/2-inch cubes. Finely chop the onion and tomatoes. Keep everything ready.
Sauté the aromatics. Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it's lightly smoking. Reduce the heat slightly, add the cumin seeds and asafoetida. Once the seeds splutter (about 30 seconds), add the chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Build the masala base. Add the ginger-garlic paste and cook for another minute until the raw aroma disappears. Then, add the chopped tomatoes, turmeric powder, red chilli powder, coriander powder, and salt. Mix well and cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and the oil begins to separate from the masala.
Cook the vegetables. Add the chopped broad beans and diced potatoes to the pan. Stir gently for 2-3 minutes to coat the vegetables thoroughly with the masala.
Simmer until tender. Pour in 120 ml (1/2 cup) of water, stir, and bring to a gentle simmer. Reduce the heat to low, cover the pan with a lid, and cook for 15-20 minutes. Stir every 5-7 minutes to prevent sticking. The sabzi is done when the potatoes are fork-tender and the beans are cooked through.
Finish and garnish. Once the vegetables are cooked, uncover the pan and sprinkle the garam masala and amchur powder over the top. Mix gently and cook for another minute to allow the flavors to meld. Turn off the heat, garnish with fresh coriander leaves, and serve hot.
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A simple, homestyle North Indian stir-fry featuring tender broad beans and soft potatoes cooked in a fragrant blend of everyday spices. This comforting dish pairs perfectly with hot rotis and a side of dal for a wholesome meal.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 212.68 calories per serving with 7.65g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Incorporate other vegetables like green peas, carrots, or bell peppers along with the potatoes and beans for added nutrition and color.
For a version without onion and garlic, skip them and increase the amount of ginger. You can also add a pinch more asafoetida for flavor.
For a richer, semi-dry version, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the end of cooking.
Add 1-2 slit green chillies along with the onions for an extra layer of heat and flavor.
Both broad beans and potatoes are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
Broad beans (sem) provide a significant amount of plant-based protein, which is essential for muscle repair, growth, and overall body function.
This dish is a good source of essential nutrients like folate and iron from the beans, and potassium and Vitamin C from the potatoes and tomatoes.
The use of spices like turmeric, which contains curcumin, and ginger provides natural anti-inflammatory benefits that can help reduce inflammation in the body.
'Sem' is the Hindi name for broad beans, also known as fava beans or papdi. They are flat, green beans that are a popular vegetable in Indian cuisine.
Yes, it is a healthy and balanced dish. Broad beans are a great source of fiber and plant-based protein, while potatoes provide carbohydrates for energy and potassium. The use of various spices also offers anti-inflammatory benefits.
One serving of Sem Aloo Sabzi (approximately 1 cup or 215g) contains around 210-240 calories, depending on the amount of oil used.
Absolutely. Follow the instructions until Step 4 in a pressure cooker. After adding the vegetables and water, close the lid and cook for 2 whistles on medium heat. Let the pressure release naturally before opening, then add the finishing spices.
Store any leftover sabzi in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly in a pan or microwave before serving.
This usually happens due to overcooking or adding too much water. To avoid this, add water sparingly and check for doneness periodically. You want the vegetables to be tender but still hold their shape.