Sem ki Phalli Fry
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.
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.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1De-stringing the beans is a crucial step. The tough fibers along the seams are unpleasant to eat, so take the time to remove them properly.
- 2Cook the sabzi on low heat without adding water. This technique, known as 'dum cooking', allows the beans to cook in their own moisture, resulting in a much richer flavor.
- 3If your beans are mature and seem too dry, you can sprinkle 1-2 tablespoons of water during cooking to help them soften.
- 4For a tangy twist, squeeze the juice of half a lemon over the finished dish instead of using dry mango powder.
Adapt it for your goals.
Aloo Sem ki Sabzi
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.
With TomatoWith Tomato
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.
Punjabi StylePunjabi Style
For a more robust flavor, add a pinch of crushed kasuri methi (dried fenugreek leaves) along with the garam masala at the end.
With CoconutWith Coconut
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.
Why this is on our healthy list.
Rich in Dietary Fiber
Broad beans are packed with fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
Excellent Source of Folate
This dish is a great source of folate (Vitamin B9), which is crucial for cell growth, DNA formation, and is especially important during pregnancy.
Good Plant-Based Protein
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.
Supports Heart Health
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.
Frequently asked questions
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.