Sem ki sabji | broad beans potato curry recipe

Sem Ki Sabji, is also called sem aloo ki sabzi or sem ki phali. It is a mouthwatering North Indian dish made with surti papdi or valor papdi. This recipe beautifully showcases the rich flavors of flat beans. In Indian cooking there are many delicious recipes which show case beans to their fullest. This simple stir-fry recipe has become a popular choice due to its ability to seamlessly incorporate nutritious sem beans into your diet in a quick and easy manner. This dish is incredibly tantalizing, and also loaded with dietary fibers. Thereby making it an excellent and healthy choice to add to your repertoire of meals.

Best part, you can chop the flat green bean over the weekend and store it for usage later on a weekday. Thus minimizing cooktime on a busy weeknight. You can also pair this curry with some yogurt raita /bathua raita or methi dal if vegan.

Ingredients

In order to prepare Sem Ki Sabji, you will require a handful of ingredients that are easily accessible. Among the essential ingredients for this dish are

• Sem beans / flat beans or hyacinth beans.
• Potatoes
• Tomatoes
• Spices(cumin seeds, turmeric powder, red chili powder, coriander powder, garam masala)
• fresh coriander leaves

are key components that contribute to its flavor and aroma. By highlighting the vibrant flavors of these ingredients, this easy recipe creates a side dish that is both flavorful and nutritious.

Instructions

By following a few simple steps, you can prepare the delicious Sem Ki Sabji and satisfy your taste buds. In order to create a delightful stir-fry, the sem beans are carefully cut into small pieces.Ensure that any fibrous strings are removed. Then they are combined with potatoes. By incorporating cumin seeds, turmeric powder, red chili powder, and coriander powder into the recipe, the dish is enriched with the distinctive and genuine flavors of Indian cuisine. Garam masala is added towards the end to enhance the overall taste. The low flame cooking ensures that the beans and potatoes are cooked to perfection.

1. Wash and cut the beans, remove any fibrous strings.

2. Heat oil in a pan, add cumin seeds,chillies(optional). Add potatoes, cook for 3-4 minutes.

3. Add the beans to the pan

4. Add salt and mix the beans in the pan.Cover and Cook for 10-12 minutes on low flame.

5. Add chopped tomatoes,cover and cook for further 10 minutes on low flame. Mix it once to ensure all flavors are mixed from the bottom of the pan as well.

6. Add remaining spices and cook for 5 minutes, turn off the gas,garnish with fresh coriander

Nutritional Information on Sem ki Sabji | broad beans potato curry

1. Flat Beans (Sem) are high in dietary fiber, vitamins (A, C, K), and minerals (potassium, iron). Fiber promotes intestinal health.

2.  Potatoes contain carbohydrates for energy, dietary fiber, and vital elements such as vitamin C and potassium.

3. Ginger Garlic Paste have anti-inflammatory qualities and assist digestion.

4. Cumin Seeds contains antioxidants and helps in digestion. 

5. Oil provides beneficial fats and aids in the absorption of fat-soluble vitamins.

6. Garam Masala, Turmeric/Curry Powder, and Coriander Powder/Cumin Powder not only add flavor but also have antioxidant and anti-inflammatory properties.

7. Salt is needed for electrolyte balance, but should be used in moderation.

Broad beans potato curry, commonly known as “Aloo Fava Curry” or “Aloo Sem Ki Sabzi,” offers several nutritional benefits:

1. High in Protein: Broad beans (fava beans) and potatoes are both good sources of plant-based protein, making this curry a satisfying and nutritious meal, especially for vegetarians and vegans.
2. Rich in Fiber: Both broad beans and potatoes are high in dietary fiber, which aids digestion, promotes regular bowel movements, and helps maintain a healthy digestive system.
3. Vitamins and Minerals: This curry provides essential vitamins and minerals such as vitamin C, vitamin K, folate, potassium, magnesium, and iron, which are important for overall health and well-being.
4. Low in Fat: When prepared with minimal oil or using healthier cooking methods, such as baking or boiling, broad beans potato curry can be low in fat, making it suitable for those watching their fat intake or looking to maintain a healthy weight.
5. Antioxidants: Broad beans and potatoes contain antioxidants such as flavonoids and carotenoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases such as heart disease and cancer.
6. Energy Boost: The combination of carbohydrates from potatoes and protein from broad beans provides a steady source of energy, making this curry a great option for a filling and nutritious meal.
7. Versatility: Broad beans potato curry can be customized with various spices and seasonings to suit individual taste preferences, and it can be served with rice, roti, or bread, adding variety to your meals.
8. Budget-Friendly: Both broad beans and potatoes are economical ingredients, making this curry an affordable and budget-friendly option for families or individuals on a tight budget.

Incorporating broad beans potato curry into your diet can provide a range of health benefits and contribute to overall well-being, especially when paired with other nutritious foods as part of a balanced diet.

Estimated nutritional breakdown:

•   Calories: Around 180-220 kcal

•   Protein: 5-7g

•   Fat: 10-12g

•   Carbohydrates: 20-25g

•   Fiber: 7-9g

•   Vitamins and minerals: Significant amounts of vitamin C, vitamin A, potassium, and others from the vegetables and spices.

This is a rough estimate and actual values may vary based on specific ingredients and quantities used. 

Variations

The traditional sem ki sabji recipe is known for its delicious blend of sem beans & potatoes. There are numerous variations available to cater to various taste preferences. In certain recipes, you may find that they incorporate extra vegetables to enhance the flavors, while in others, they might explore variations in spice levels or incorporate different types of beans such as broad beans. One of the great things about this dish is its versatility, which allows you to easily customize it to suit your taste.

You can also use frozen beans for this recipe.

Substitutions

If you’re interested in adding a unique twist to your Sem Ki Sabji, there are several ingredient substitutions that you can consider. If regular potatoes are not available, you have the option to substitute them with sweet potatoes or get creative by experimenting with various spices to develop a flavor profile that is uniquely yours. You have the freedom to adapt the dish to your liking as it remains flexible.

Another way people make it is by cooking it as a vegan recipe with a unique taste. Here we cook it in with some caramalized onions, amchur powder and some sugar. In this variation potatoes and tomato pieces are not added.

Storage

Store this in a refrigerator for 2-4 days. You can also freeze this curry for 1-2 months. Ensure you heat it before you consume.

Related recipe

• Jowar roti
• air fryer beans
• Italian style romano beans

FAQ

Conclusion: Sem ki sabji is an easy curry. You can pair it with rice or roti for an everyday meal.