Mediterranean Diet Aloo Beans Ki Subji

Experience a healthy fusion with our Mediterranean Diet Aloo Beans Ki Subji, a delightful twist on the traditional Indian vegetable stir-fry. This wholesome recipe combines tender potatoes, crisp green beans, and a medley of aromatic spices like cumin, turmeric, and ground coriander, all sautéed in heart-healthy olive oil. Infused with fresh ginger, garlic, and a splash of zesty lemon juice, this dish brings a vibrant Mediterranean flair to a beloved Indian classic. Ready in just 45 minutes, it's a perfect plant-based side dish to pair with whole-grain bread or quinoa for a satisfying and nutritious meal. Bursting with bold flavors and packed with nutrients, this Aloo Beans Ki Subji is a must-try for anyone exploring the Mediterranean diet.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large non-stick pan over medium heat.

Step 2

Add the cumin seeds and sauté until they start to sizzle and release their aroma, about 30 seconds.

Step 3

Add the chopped onion, and sauté until translucent, approximately 5 minutes.

Step 4

Mix in the minced garlic and grated ginger, and cook for another 2 minutes.

Step 5

Add the diced potatoes to the pan, stirring well to coat them in the spices and onion mixture. Cook for about 5 minutes.

Step 6

Stir in the green beans, chopped tomato, red chili powder, turmeric powder, ground coriander, salt, and black pepper.

Step 7

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.

Step 8

Once the vegetables are cooked through, remove the lid and cook off excess moisture if necessary, stirring every few minutes.

Step 9

Turn off the heat, and stir in the freshly chopped parsley and lemon juice, combining well.

Step 10

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

Serving size	(1089.9g)

Amount per serving	% Daily Value*
Calories	789.1

Total Fat 30.8g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2420.1mg	0%
Total Carbohydrate 123.3g	0%
Dietary Fiber 22.0g	0%
Total Sugars 23.1g
Protein 15.7g	0%

Vitamin D 0IU	0%
Calcium 291.9mg	0%
Iron 10.2mg	0%
Potassium 3216.5mg	0%

*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.

Source of Calories

Fat: 33.3%

Protein: 7.5%

Carbs: 59.2%