Heart-Healthy Beans Aloo Ki Sabji
Delight in the wholesome flavors of "Heart-Healthy Beans Aloo Ki Sabji," a vibrant Indian-inspired dish that seamlessly combines nutrition and taste. This nutrient-packed recipe pairs hearty kidney beans with tender potato cubes, all simmered in a fragrant blend of cumin, coriander, turmeric, and garam masala. Fresh ingredients like ginger, garlic, tomatoes, and green chili infuse the dish with layers of rich, authentic flavor, while a dash of olive oil ensures a heart-healthy twist. Ready in just 45 minutes, this comforting sabji is perfect for busy weeknights or leisurely lunches. Serve it piping hot, garnished with fresh cilantro, alongside warm roti or fluffy rice for a satisfying, balanced meal that’s sure to please both your palate and your health. Keywords: heart-healthy recipes, kidney beans aloo sabji, Indian vegetarian dish, nutritious potato curry.
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Recipe Information
Ingredients
- 400 grams (canned or pre-cooked) Kidney beans
- 2 medium-sized Potatoes
- 2 tablespoons Olive oil
- 1 large Onion
- 3 cloves Garlic
- 1 inch piece Fresh ginger
- 2 medium-sized Tomatoes
- 1 medium-sized Green chili
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon (or to taste) Salt
- 2 tablespoons Cilantro (for garnish)
- 1 cup Water
Instructions
Peel and cut the potatoes into small cubes. Set aside.
Finely chop the onion, garlic, and ginger. Dice the tomatoes and green chili.
Heat olive oil in a large pan over medium heat. Add cumin seeds and allow them to splutter.
Add the chopped onions and sauté until they are golden brown.
Stir in the garlic and ginger, cooking for another minute until fragrant.
Add the diced tomatoes and green chili. Cook until the tomatoes are soft and the oil starts to separate from the mixture.
Mix in coriander powder, turmeric powder, red chili powder, and salt. Cook for a minute to toast the spices.
Add the potato cubes, stirring to coat them with the spice mixture.
Pour in the water and bring the mixture to a boil. Reduce the heat to low, cover the pan, and let it simmer until potatoes are tender, about 10-15 minutes.
Add the kidney beans, including some of the liquid if using canned beans. Stir to combine everything well.
Simmer uncovered for another 5-7 minutes, allowing the flavors to meld and the sauce to thicken.
Stir in the garam masala and adjust salt to taste.
Garnish with chopped cilantro before serving hot.
Nutrition Facts
Calories |
1139 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3624 mg | 158% | |
| Total Carbohydrate | 195.7 g | 71% | |
| Dietary Fiber | 36.9 g | 132% | |
| Total Sugars | 28.3 g | ||
| Protein | 36.3 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 461 mg | 35% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 4604 mg | 98% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
