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Boil the potatoes
Wash, boil, peel, and mash the potatoes and keep them aside.
- Serving Size 1 Small Cup (100 g)
- Calories128.9 kcal
- Carbs15.0 g (59.9 kcal)
- Protein3.0 g (12.1 kcal)
- Fats6.3 g (56.8 kcal)
Besan aloo sabzi recipe
Besan aloo sabzi is a good source of copper, beta carotene, lutein, vitamin B6, vitamin C, vitamin E and an excellent source of vitamin D. HINT: It helps maintain healthy skin and boosts immunity.
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Potato
200 Grams
Bengal gram dal
1 Tea Spoon
Black gram dal
1 Tea Spoon
Lemon juice
1 Tea Spoon
Chillies green - all varieties
2 Grams
Coriander leaves
15 Grams
Curry leaves
10 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Besan
1 Table Spoon
Instructions
1
2
Add the tempering
Heat 3 tsp oil and splutter 1 tsp mustard, 1 tsp chana dal, ½ tsp cumin, 1 tsp urad dal, pinch hing, few curry leaves, 1 chilli and 1 inch ginger. Saute and splutter on medium flame. further, add 1 onion and saute well. do not brown the onions. Additionally, add ¼ tsp turmeric and saute for a minute.
3
Add potatoes
Now add mashed potato, tsp salt and mix well. in a small bowl dissolve 1 tbsp besan in cup water. Mix to smooth and lump free batter. Pour the besan mixture over aloo.
4
Simmer the gravy
Also, add 1 cup water and mix well. Cover and cook for 10 minutes or until the besan is cooked well. After 10 minutes the aloo bhaji will thicken, so adjust consistency as required. Furthermore add 2 tbsp coriander, 1 tsp lemon juice, and mix well.
5
Serve hot
Finally, enjoy poori masala with hot poori or chapati.
Nutrition Label
Besan aloo sabzi
- Serving Size1 Small Cup (100 g)
- Calories128.9 kcal
- Carbs15.0 g
- Fiber2.5 g
- Sugar1.9 g
- Protein3.0 g
- Fat6.3 g
- Saturated fat1.3 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.1 g
- Cholesterol1.4 mg
- Sodium306.2 mg
Glycemic Index
43 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Besan aloo sabzi | Aloo besan rassa | Aloo upma sabzi | Alu upamara tarakari |
|---|---|---|---|---|
| Calories | 128.9 kcal | 138.4 kcal | 216.4 kcal | 120 kcal |
| Carbs | 15 g | 15.4 g | 25.7 g | 13.5 g |
| Protein | 3 g | 3.2 g | 5.8 g | 2.3 g |
| Fat | 6.3 g | 7.1 g | 10 g | 6.3 g |
| Fiber | 2.5 g | 2.7 g | 9.7 g | 2.2 g |
| Sugar | 1.9 g | 1.4 g | 1.4 g | 1.6 g |
| Sodium | 306.2 mg | 345.1 mg | 297.7 mg | 314.7 mg |
| Cholesterol | 1.4 mg | 1.5 mg | 1.4 mg | 1.4 mg |
