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Chopping
Chop the beans into small pieces. Peel the potatoes and chop them into small cubes. Place the potato cubes in a bowl of water to prevent blackening (oxidation).
- Serving Size 1 Small Cup (100 g)
- Calories79.3 kcal
- Carbs6.7 g (26.9 kcal)
- Protein3.6 g (14.4 kcal)
- Fats4.2 g (38.0 kcal)
Sem aloo sabzi recipe
Sem aloo sabzi is a good source of selenium, vitamin E, and an excellent source of dietary fiber, vitamin C, biotin, potassium, and vitamin D. It helps lower the risk of heart disease and strengthens bones.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Black gram dal
1 Tea Spoon
Broad beans
250 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped broad beans along with potato cubes, and cook them for 20 minutes while stirring occasionally. Once the beans and potato cubes are tender, add salt, red chili powder, and cook them for 5 more minutes.
4
Serve
Once the curry is done, serve it in a small cup with rice or roti.
Nutrition Label
Sem aloo sabzi
- Serving Size1 Small Cup (100 g)
- Calories79.3 kcal
- Carbs6.7 g
- Fiber6.9 g
- Sugar0.9 g
- Protein3.6 g
- Fat4.2 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium256.3 mg
Glycemic Index
67 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Sem aloo sabzi | Aavaaram Beans Thakkali Kari | Aavalikkaya Tomato curry | Alasande tomato rassa |
|---|---|---|---|---|
| Calories | 79.3 kcal | 69.4 kcal | 69.4 kcal | 69.4 kcal |
| Carbs | 6.7 g | 4.2 g | 4.2 g | 4.2 g |
| Protein | 3.6 g | 3.5 g | 3.5 g | 3.5 g |
| Fat | 4.2 g | 4.3 g | 4.3 g | 4.3 g |
| Fiber | 6.9 g | 6.9 g | 6.9 g | 6.9 g |
| Sugar | 0.9 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 256.3 mg | 257.8 mg | 257.8 mg | 257.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
