Mediterranean Diet Aloo Beans Ki Subji
Discover the perfect fusion of traditional flavors and modern health with this Mediterranean Diet Aloo Beans Ki Subji! This wholesome, one-pan vegetarian dish combines tender potatoes and crisp green beans with a fragrant blend of cumin, coriander, and turmeric, all sautéed in heart-healthy olive oil. Enhanced with the freshness of ginger, garlic, lemon juice, and parsley, it's an irresistibly flavorful way to celebrate plant-based eating. Ready in just 45 minutes, this vibrant subji makes an ideal side dish, pairing beautifully with whole-grain bread or a protein-packed quinoa salad for a Mediterranean-inspired meal. Perfect for those following the Mediterranean diet, this recipe offers a delightful twist on a classic Indian favorite while staying true to clean, wholesome cooking.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 large yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2 medium potatoes, peeled and diced
- 250 grams green beans, trimmed and cut into 1-inch pieces
- 1 large tomato, finely chopped
- 0.5 teaspoon red chili powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large non-stick pan over medium heat.
Add the cumin seeds and sauté until they start to sizzle and release their aroma, about 30 seconds.
Add the chopped onion, and sauté until translucent, approximately 5 minutes.
Mix in the minced garlic and grated ginger, and cook for another 2 minutes.
Add the diced potatoes to the pan, stirring well to coat them in the spices and onion mixture. Cook for about 5 minutes.
Stir in the green beans, chopped tomato, red chili powder, turmeric powder, ground coriander, salt, and black pepper.
Cover the pan with a lid and let the vegetables cook on medium-low heat for 15-20 minutes, stirring occasionally, until the potatoes and beans are tender.
Once the vegetables are cooked through, remove the lid and cook off excess moisture if necessary, stirring every few minutes.
Turn off the heat, and stir in the freshly chopped parsley and lemon juice, combining well.
Serve the Aloo Beans Ki Subji hot as a side dish with whole grain bread or a quinoa salad for a balanced Mediterranean meal.
Nutrition Facts
Calories |
789 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2420 mg | 105% | |
| Total Carbohydrate | 123.3 g | 45% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 23.1 g | ||
| Protein | 15.7 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 3216 mg | 68% | |
*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.
