Name: Sem (Flat Bean)–Aloo
Yield: 4 servings
Ingredients: French beans — sem, stringed & chopped (300 g); Potato — 1, cubed (120 g); Ghee (cow) — 2 tsp (10 g); Carom (ajwain) — pinch (0.5 g); Cumin (jeera) — ¼ tsp (1 g); Asafoetida (hing) — pinch (0.2 g); Ginger, fresh — 1½ tsp (8 g); Turmeric powder — ⅛ tsp (0.5 g); Coriander seed / powder — 1 tsp (2 g); Water — ⅓ cup (80 ml); Rock salt (sendha namak) — ½ tsp (3 g)

Method

How to cook it

Step 1: Temper ajwain, cumin, hing, ginger.
Step 2: Add vegetables, spices, salt and water.
Step 3: Cover; cook 15 minutes until soft.

Nutrition

Per serving, estimated

74kcal

Energy

2.1g

Protein

2.8g

Fat

11.2g

Carbohydrate

3.5g

Fibre

0.8g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

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Sem (Flat Bean)–Aloo

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

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Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
French beans	sem, stringed & chopped	300 g	1500 g
Potato	1, cubed	120 g	600 g
Ghee (cow)	2 tsp	10 g	50 g
Carom (ajwain)	pinch	0.5 g	2.5 g
Cumin (jeera)	¼ tsp	1 g	5 g
Asafoetida (hing)	pinch	0.2 g	1 g
Ginger, fresh	1½ tsp	8 g	40 g
Turmeric powder	⅛ tsp	0.5 g	2.5 g
Coriander seed / powder	1 tsp	2 g	10 g
Water	⅓ cup	80 ml	400 ml
Rock salt (sendha namak)	½ tsp	3 g	15 g