Home RecipesVegetables (Dry) Flat Beans Curry Recipe: Aloo Sem Ki Sabzi | Sem Phali Sabzi

Flat Beans Curry Recipe: Aloo Sem Ki Sabzi | Sem Phali Sabzi

by Pradeep Mamgain
1417 views

Flat beans curry or aloo sem ki sabzi is a simple side dish that you can make quickly and it is rich in nutrition and taste.

Flat Beans Curry Recipe | Aloo Sem Ki Sabzi | Sem Phali Sabzi

Flat beans (broad beans) are called “Sem Ki Phalli” in Hindi. They are somewhat similar to the green beans, however, they have a more prominent beany taste. Also, they hold their shape very well and become wonderfully tender after cooking.

Typically, sem beans are cut into small pieces and cooked with potatoes. I decided to cook it with corn and lentil dumplings (Bengali style) to give it extra nutritional value. You can skip corn and dumplings if you want.

aloo same sabzi
flat beans curry

Remove the hard fibrous strings before chopping. However, you can choose not to remove them for extra fiber in the diet.

You can serve the sem ki sabzi hot with panchmel dal-rice or chapati or naan

How to make flat beans curry

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  1. Boil flat beans, potato, sweetcorn, and lentils dumplings for 5 minutes.
  2. Saute whole spices and chilies in vegetable oil.
  3. Next, add potatoes and tomatoes.
  4. Add flat beans, corn, and lentil dumplings.
  5. Add dry spices and cook for 3 minutes.

Ingredients

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • Fat: Mustard oil and clarified butter
  • For tempering: Cumin seeds and minced ginger-garlic
  • Whole spices: Red and green chilies
  • Veggies: Onion, tomato, flat beans, and sweetcorn
  • Lentils: Lentil dumplings
  • Dry spices: Coriander powder, turmeric powder, and chili powder
  • salt and sugar
Nutrition Facts
Flat Beans Curry Recipe | Aloo Sem Ki Sabzi | Sem Phali Sabzi
Amount Per Serving
Calories 82 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 4mg1%
Sodium 532mg23%
Potassium 310mg9%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 4g4%
Protein 3g6%
Vitamin A 518µg10%
Vitamin B6 1mg50%
Vitamin C 13mg16%
Vitamin E 1mg7%
Vitamin K 7µg7%
Calcium 40mg4%
Copper 1mg50%
Iron 2mg11%
Magnesium 29mg7%
Phosphorus 55mg6%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Watch – How to make flat beans curry

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A Few Final Thoughts

These thoughts are also available in the recipe card so that you can print them:

  • Serving: Serve it hot with roti/chapati or jeera-rice.
  • Subtractions: You can skip corn and dumplings and make this curry with flat beans and potatoes. This how this recipe is traditionally made.
  • Substitutions: Regular corn kernels (boiled) can be used in place of sweetcorn. Mustard oil can be replaced by any vegetable oil of your choice.
  • Optional: Sugar is used to balance out flavors however you can omit it. Also, clarified butter is optional.
Flat Beans Curry Recipe | Aloo Sem Ki Sabzi | Sem Phali Sabzi

If you are looking for more corn recipes, you’ll love:

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About Flat Beans Curry Recipe: Sem Ki Sabzi or flat beans curry is a simple side dish that you can make quickly and it is rich in nutrition and taste.Click to Tweet

Recipe Card For Flat Beans Curry Recipe

Flat Beans Curry Recipe | Aloo Sem Ki Sabzi | Sem Phali Sabzi

Sem Ki Sabzi or flat beans curry is a simple side dish that you can make quickly and it is rich in nutrition and taste. Sem beans are usually chopped into small pieces and cooked with potatoes. I decided to cook it with corn and lentil dumplings to give it extra nutritional value.
5 from 5 votes
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Course: Vegetables (Dry)
Cuisine: Indian
Keyword: flat beans curry recipe, flat beans curry recipe Indian
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 3 people
Calories: 82kcal
Author: Pradeep Mamgain

SERVINGS

Hover the mouse pointer over the number displayed adjacent to the “Servings:” label above to invoke a slider; use the slider to adjust the values of the ingredients according to the specified servings.
Note: 1 cup = 250 ml | 1 tbsp = 15 ml | and 1 tsp | 5 ml

Ingredients

  • 18 grams mustard oil
  • 3 grams cumin seeds
  • 1 gram red chiliwhole
  • 70 grams onionchopped
  • 15 grams ginger-garlic minced
  • 70 grams tomatochopped
  • 100 grams flat beans
  • 70 grams potato
  • 50 grams sweetcorn
  • 10 grams lentil dumplings
  • 5 grams clarified butter (ghee)
  • 2.5 grams ground coriander
  • 0.6 grams ground turmeric
  • 0.5 grams ground red chili
  • 4 grams salt
  • 2.5 grams sugar
  • 2 grams green chili

Instructions

  • Boil flat beans, potato, corn, and lentil dumplings in 1 cup of water for 5 minutes.
  • Heat of mustard oil in Kadhai until you see gentle fumes.
  • Add cumin seeds and whole red chili.
  • When the seeds start crackling, add ginger-garlic mix. Saute for 10 to 15 seconds.
  • Add medium-sized chopped onion and saute for 5 seconds.
  • Add green chilies and saute for 5 seconds.
  • Add potatoes and mix well.
  • Add medium-sized chopped tomato and combine all the ingredients.
  • Add turmeric powder and salt. Now, add 1 cup of hot water and mix well.
  • Cover and cook for 3 minutes on low flame.
  • Add flat beans, corn, and lentil dumplings. Mix well.
  • Add coriander powder, chili powder, salt, and sugar. Mix well to incorporate all the ingredients.
  • Cover and cook for 2 to 3 minutes. Now, add clarified butter and mix well.
  • Serve hot with rice-dal or chapatis.

Recipe Video

NOTES

  • Serving: Serve it hot with roti/chapati or jeera-rice.
  • Subtractions: You can skip corn and dumplings and make this curry with flat beans and potatoes. This how this recipe is traditionally made.
  • Substitutions: Regular corn kernels (boiled) can be used in place of sweetcorn. Mustard oil can be replaced by any vegetable oil of your choice.
  • Optional: Sugar is used to balance out flavors however you can omit it. Also, clarified butter is optional.

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Nutrition

Calories → 82 kcal | Carbohydrates → 14 g | Protein → 3 g | Fat → 2 g | Saturated Fat → 1 g | Cholesterol → 4 mg | Sodium → 532 mg | Potassium → 310 mg | Fiber → 3 g | Sugar → 4 g | Vitamin A → 518 µg | Vitamin B6 → 1 mg | Vitamin C → 13 mg | Vitamin E → 1 mg | Vitamin K → 7 µg | Calcium → 40 mg | Copper → 1 mg | Iron → 2 mg | Magnesium → 29 mg | Phosphorus → 55 mg | Zinc → 1 mg

This nutritional information is approximate and is calculated using an online nutrition tool. It is based on 1 serving.

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