Sem ki Sabzi (Broad Beans Stir-Fry) Recipe in English

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 Sem ki Sabzi (Broad Beans Stir-Fry) Recipe in English

Sem ki Sabzi, or Broad Beans Stir-fry, is a delicious and nutritious dish that is commonly prepared in Indian households. Broad beans (also known as "sem" in Hindi) are rich in fiber, vitamins, and minerals, making them a great addition to a healthy diet. This simple yet flavorful dish pairs well with chapati, paratha, or steamed rice.

In this recipe, we will prepare Sem ki Sabzi with basic Indian spices, ensuring that the natural taste of the beans remains intact.

Sem ki Sabzi (Broad Beans Stir-Fry) Recipe in English

Ingredients:

For the preparation:

  • 250 grams sem (broad beans)
  • 1 medium-sized potato (optional, cut into small cubes)
  • 2 tablespoons mustard oil (or any cooking oil)
  • 1 teaspoon cumin seeds (jeera)
  • 1/2 teaspoon turmeric powder (haldi)
  • 1 teaspoon red chili powder
  • 1 teaspoon coriander powder (dhaniya powder)
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon amchur (dry mango powder)
  • 1/2 teaspoon fennel seeds (saunf) (optional, for a mild sweetness)
  • 2 tablespoons finely chopped onions
  • 1 teaspoon finely chopped ginger
  • 2-3 garlic cloves, minced (optional)
  • 1 medium-sized tomato, finely chopped
  • Salt to taste
  • Fresh coriander leaves for garnishing

Preparation Steps:

Step 1: Clean and Cut the Broad Beans

  1. Wash the broad beans thoroughly under running water.
  2. Trim both ends of each pod and remove any tough fibers along the sides.
  3. Chop the beans into 1-inch pieces.

Step 2: Heat Oil and Add Spices

  1. Heat mustard oil in a pan on medium flame. Allow it to heat until it reaches its smoking point, then lower the flame to medium-low.
  2. Add cumin seeds (jeera) and let them splutter.
  3. Add fennel seeds (saunf) for a subtle sweet aroma (optional).
  4. Add chopped onions and sauté them until they turn golden brown.
  5. Add chopped ginger and garlic, and cook for another 30 seconds until the raw smell disappears.

Step 3: Add Tomatoes and Spices

  1. Add chopped tomatoes and mix well.
  2. Cook the tomatoes until they turn soft and mushy. You can cover the pan for 2 minutes to speed up the process.
  3. Now, add turmeric powder, red chili powder, coriander powder, garam masala, and salt. Stir well to combine.
  4. Cook the masala for 1-2 minutes, allowing the flavors to blend well.

Step 4: Cook the Broad Beans and Potatoes

  1. Add the chopped broad beans (sem) to the pan.
  2. If using potatoes, add them now. Mix everything well to coat with the masala.
  3. Cover the pan with a lid and let it cook on low-medium heat for about 10-12 minutes. Stir occasionally to prevent sticking.
  4. If the sabzi looks too dry, you can sprinkle a little water to help with the cooking process.

Step 5: Final Touches

  1. Once the broad beans and potatoes are fully cooked, add amchur (dry mango powder) for a tangy flavor.
  2. Give everything a final mix and cook for another 2 minutes.
  3. Turn off the heat and garnish with fresh coriander leaves.

Serving Suggestions:

  • Serve hot with roti, paratha, or puri.
  • It also goes well as a side dish with dal-rice or curd rice.
  • You can squeeze some fresh lemon juice before serving for an extra tangy taste.

Tips for Perfect Sem ki Sabzi:

  1. Choosing Fresh Broad Beans: Always pick fresh, tender broad beans. Avoid overripe or hard beans as they may be chewy and fibrous.
  2. Adding Potatoes: If you prefer a slightly heavier sabzi, potatoes are a great addition. They absorb the spices well and complement the beans.
  3. Controlling Spice Levels: Adjust the red chili powder and garam masala according to your spice preference.
  4. Making It More Flavorsome: Adding a pinch of fennel seeds enhances the overall taste of the dish.
  5. Alternative Cooking Method: If you are short on time, you can pressure cook the sabzi for 1 whistle instead of slow-cooking in a pan.

Nutritional Benefits of Sem ki Sabzi:

  • Rich in Fiber: Broad beans are excellent for digestion and gut health.
  • Good Source of Protein: A great vegetarian protein option.
  • Low in Calories: Makes it ideal for a healthy diet.
  • Packed with Vitamins and Minerals: Especially rich in Vitamin A, Vitamin C, and iron.

Variations of Sem ki Sabzi:

  1. Sem Aloo Sabzi (With Potatoes): As described in the recipe, adding potatoes makes the dish more filling.
  2. Sem with Besan (Gram Flour): Instead of potatoes, you can sprinkle roasted gram flour for a nutty flavor.
  3. Sem with Moong Dal: Cook with soaked moong dal for an added protein boost.
  4. Sem Masala Sabzi: Adding more onions, tomatoes, and spices makes it a thick and masaledar version.

Sem ki Sabzi (Broad Beans Stir-Fry) Recipe in English

Conclusion:

Sem ki Sabzi is a simple yet flavorful dish that brings out the natural taste of broad beans. It is easy to prepare, packed with nutrition, and perfect for everyday meals. Whether you enjoy it with roti, paratha, or rice, this sabzi is sure to be a delightful addition to your menu.

Try this recipe at home, and let us know how it turned out! Happy Cooking! 😊


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