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A simple, homestyle North Indian stir-fry where tender broad beans are cooked with aromatic spices. This quick and healthy side dish, known as a sabzi, pairs perfectly with rotis and dal for a comforting meal.
For 4 servings
Prepare the Broad Beans: Wash the beans thoroughly. Snap off both ends and pull down the side to remove the tough, stringy fiber. Chop the beans into 1-inch pieces. Set aside.
Temper the Spices: Heat mustard oil in a kadai or heavy-bottomed pan over medium heat. Once the oil is hot, add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida and stir for a few seconds.
Sauté Aromatics: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent. Add the grated ginger, minced garlic, and green chilies. Sauté for another minute until the raw aroma disappears.
Add Spice Powders: Lower the heat and add the turmeric powder, red chili powder, and coriander powder. Stir continuously for about 30 seconds until the spices are fragrant, being careful not to burn them.
Cook the Beans: Add the chopped broad beans and salt to the pan. Mix everything well to ensure the beans are evenly coated with the masala. Cover the pan with a lid, reduce the heat to low, and let it cook for 10-12 minutes. Stir every few minutes to prevent sticking. The beans will cook in their own steam, so avoid adding water.
Finish the Dish: Once the beans are tender but still have a slight bite, uncover the pan. Add the dry mango powder and garam masala. Mix gently and cook for one more minute to combine the flavors.
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A simple, homestyle North Indian stir-fry where tender broad beans are cooked with aromatic spices. This quick and healthy side dish, known as a sabzi, pairs perfectly with rotis and dal for a comforting meal.
This north_indian recipe takes 30 minutes to prepare and yields 4 servings. At 200.56 calories per serving with 10.46g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Garnish and Serve: Turn off the heat. Garnish with freshly chopped coriander leaves. Serve hot with roti, paratha, or as a side dish with dal and rice.
Add 1 medium potato, peeled and diced small, along with the broad beans. You may need to cook for an additional 5-7 minutes until the potatoes are tender.
For a slightly moist and tangy version, add 1 finely chopped tomato after sautéing the onions. Cook until the tomato turns soft and mushy before adding the spice powders.
For a more robust flavor, add a pinch of crushed kasuri methi (dried fenugreek leaves) along with the garam masala at the end.
For a South Indian twist, skip the garam masala and amchur. Instead, add 2-3 tablespoons of freshly grated coconut at the end and mix well.
Broad beans are packed with fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
This dish is a great source of folate (Vitamin B9), which is crucial for cell growth, DNA formation, and is especially important during pregnancy.
For vegetarians and vegans, broad beans provide a good amount of plant-based protein, which is essential for muscle repair, and helps in keeping you full and satiated.
The soluble fiber in broad beans can help lower LDL (bad) cholesterol levels, while the potassium content helps regulate blood pressure, contributing to overall cardiovascular health.
One serving of Sem ki Phalli Fry (approximately 150g) contains around 195 calories. This is an estimate and can vary based on the amount of oil used and serving size.
Yes, it is a very healthy dish. Broad beans are an excellent source of dietary fiber, protein, folate, and other essential vitamins and minerals. It's a low-calorie, nutrient-dense side dish perfect for a balanced meal.
Absolutely. For a 'satvik' or Jain version, you can skip the onion and garlic. The dish will still be flavorful due to the other spices like asafoetida, ginger, and cumin.
This can happen if the beans are very mature and tough. If they aren't tender after 12 minutes, sprinkle 1-2 tablespoons of water, cover, and continue to cook on low heat for another 5-7 minutes until they reach the desired tenderness.
Yes, you can use frozen broad beans. Thaw them completely and pat them dry before use to remove excess moisture. The cooking time might be slightly shorter compared to fresh beans.