A comforting and healthy dish made with sen ki phali (string beans) and potatoes, seasoned with aromatic spices and mustard oil.

Ingredients
Main Ingredients
- 250gsen ki phali
- 2potatoes
- 1small bunch coriander leaves
- 5clovegarlic
- 2green chilies
- 1tbspmustard oil
- 1/4tspfenugreek seeds
- 1/4tspnigella seeds
- 1/4tspcumin seeds
- 1/4tspblack mustard seeds
- 1/4tspfennel seeds
- 1pinchhing
- 1tspsalt
Nutrition (per serving)
Calories
75.0kcal (3.75%)
Protein
2.5g (5%)
Carbs
7.5g (2.73%)
Sugars
1.3g (2.5%)
Healthy Fat
4.3g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
How to make Sem ka Bhrata
Preparation
Wash and chop the sen ki phali into small pieces.
Peel and chop the potatoes into small cubes.
Finely chop the garlic and green chilies.
Chop the coriander leaves and set aside.
Cooking
Heat mustard oil in a pan.
Add the chopped garlic and green chilies, and sauté until fragrant.
Add the chopped sen ki phali and potatoes to the pan.
Sprinkle in the panch phoron, hing, and salt.
Cook until the vegetables are tender, stirring occasionally.
Once cooked, mash the mixture slightly with a spatula.
Garnish with chopped coriander leaves before serving.
Nutrition (per serving)
Nutrition (per serving)
Calories
75.0kcal (3.75%)
Protein
2.5g (5%)
Carbs
7.5g (2.73%)
Sugars
1.3g (2.5%)
Healthy Fat
4.3g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
You can adjust the number of green chilies based on your spice preference.
For a richer flavor, you can add a little more mustard oil.
Serve with roti or rice for a complete meal.
FAQS
What is the cooking process for making Sem ka Bhrata with string beans and potatoes?
To make Sem ka Bhrata, start by washing and chopping 250 g of sen ki phali (string beans) into small pieces, and peeling and cubing 2 potatoes. Finely chop 5 cloves of garlic and 2 green chilies, and set aside a small bunch of chopped coriander leaves. Heat 1 tablespoon of mustard oil in a pan, sauté the garlic and green chilies until fragrant, then add the chopped string beans and potatoes. Season with a mix of spices including fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, fennel seeds, hing, and salt. Cook until the vegetables are tender, then mash slightly with a spatula and garnish with coriander before serving.
Is Sem ka Bhrata suitable for vegetarian or vegan diets?
Yes, Sem ka Bhrata is suitable for both vegetarian and vegan diets. It is made with plant-based ingredients, including string beans, potatoes, and spices, and does not contain any animal products. This dish is a healthy option for anyone looking to enjoy a comforting meal without meat or dairy.
What can I substitute for mustard oil in Sem ka Bhrata?
If you don't have mustard oil, you can substitute it with other cooking oils such as vegetable oil, canola oil, or olive oil. However, keep in mind that mustard oil adds a unique flavor to the dish, so using a neutral oil may alter the taste slightly. For a similar flavor profile, you might also consider using sesame oil.
How should I store leftover Sem ka Bhrata?
To store leftover Sem ka Bhrata, let it cool completely before transferring it to an airtight container. It can be refrigerated for up to 3-4 days. When you're ready to eat it again, simply reheat it on the stovetop or in the microwave until warmed through. If you want to keep it longer, you can freeze it for up to a month, but the texture may change slightly upon thawing.
What dishes pair well with Sem ka Bhrata?
Sem ka Bhrata pairs well with a variety of dishes. You can serve it alongside steamed rice or roti for a complete meal. It also complements lentil dishes like dal or can be enjoyed with yogurt for added creaminess. For a balanced meal, consider adding a side salad or pickles to enhance the flavors.
Loading reviews...
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe...
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia