“Broad Beans/Avarakkai“ are great source of protein, fiber, minerals and carbohydrates, as well as vitamins A, B1 and B2. In the US, they’re known as “Fava beans“, in hindi we call it “Sem Fali“.
Broad Beans also called as “Fava Beans” have slightly sweet & earthy flavour. Beans & Potato Curry is a very simple and delicious curry made with broad beans and potato. It is a perfect accompaniment for both rice and chapati.
“Potato and broad beans curry” is made in a “pure” vegetarian (no onion or garlic) way and also it suits vegan and “vrat/upvaas” diets as well – no ghee, onions or garlic.
You can add onion, garlic if you want but traditionally its just a simple recipe which brings the amazing flavours & nutrients of beans. You can grow these beans at home as well 🙂
Thankfully I and D both are big fans of veggies and beans so, we enjoy these kinda light and quick recipes. You can add tomato and make this curry little liquid one and serve with rice too.
Benefits of Broad Beans:
- Broad beans are incredibly nutritious & an excellent source of soluble fiber, protein, folate, manganese, copper and several other micronutrients.
- Broad beans are rich in protein and fiber that may help you lose weight and consume fewer calories overall.
- Fava beans are loaded with folate, a nutrient that promotes healthy fetal development. It promotes proper brain and spinal cord development in infants.
- Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects.
- Regularly eating fava beans may boost your immune system.
- Fava beans are rich in manganese and copper that may prevent bone loss.
- Regular consumption of fava beans may help increase blood iron levels and improve symptoms of anemia that results from inadequate iron intake.
- Broad beans loaded with magnesium and potassium that may help relax blood vessels and decrease high blood pressure.
- Fava beans are high in soluble fiber that can bind to and remove cholesterol from your body.
Indian Broad Beans also know as “Avarakkai” , Horse Bean , English Bean , Tick Bean because of large seeds. Most of the Beans are good source of Iron. Adding to diet provides a boost of Protein, fiber, Potassium and energy providing B vitamins.
You must choose fresh broad beans which are not flat and dry but meaty, tender and Plump beans inside. Remove the extra fiber from both sides before you cook.
You can add fresh grated ginger in the recipe. I had but it was shrivelled so, I didn’t wanted to use that. I always keep “Tesco Ginger Ground” which tastes amazing and adds freshness of ginger in the curry, I’ve used that.
You can pressure cook or make it in open pot covered with a lid as well. Pressure cooked one takes less time but I’ve always found slow cooker one more delicious. I have slow cooked the Chopped broad beans, covered with a lid. I’ve boiled potatoes separately, added in the curry & mixed properly with spices.
You can add desiccated coconut and roasted peanuts at the end. That makes a lot of taste difference. I’ve used Organic “Pure and Sure” desiccated coconut. It contains no cholesterol or trans fats while being rich in a number of essential nutrients, including dietary fiber, manganese, copper and selenium.
You can use Tomato as well in the recipe but I’ve kept it very simple.. Just don’t forget to add “Lemon juice” at the end to give the dish a tangy uplift. You can add “Dry mango powder” too, but I would recommend add fresh lemon juice.
This Curry is perfect to accompany with rice or chapati. You can add tomato, onion, garlic as well. Here I'm sharing a simple yet hearty recipe.
- 2 Cup Broad Beans (Chopped)
- 2 Medium Potato (Boiled and sliced)
- 1 Fresh Green Chilli (Chopped)
- 1 inch Fresh Ginger (Grated)
- 1 Tsp Rock Salt (According to taste)
- 2 Tsp Desiccated Coconut
- 1 Tsp Lemon Juice
- 3 Tsp Roasted Peanuts
- 3/4 Tsp Red Chilli Powder (According to taste)
- 1/4 Tsp Turmeric Powder
- 1 Tsp Coriander Powder
- 1 Tsp Roasted Cumin Powder
- 1 Tbsp Oil
- Pinch of Asafoetida
- 1 Tsp Mustard Seeds
- 1 Tsp Cumin Seeds
- 3-4 Fresh Curry leaves (Optional)
Wash and string the broad beans. Chop it as per your choice long or small one.
Wash, Boil the potatoes. Peel once cool down and chop into cubes. You can peel and chop as well, but that will take a lot of time in cooking.
Heat oil in a heavy bottomed pan/kadai, add Asafoetida, cumin seeds. Let them sizzle. Add curry leaves (optional)
Add chopped beans, chopped chilli and spices like turmeric powder, salt, chilli powder, coriander powder and saute for 2 minutes on medium heat.
Add Ginger powder. If you are using fresh grated ginger then add that before adding chopped beans.
Add few drops of water and cover with lid. Don't add lots of water because beans contain water too so, when we heat up they release the water. So, just add few drops, cover with lid and let it cook. Stir in between.
Once beans little soften, add boiled potatos, Mix it properly so, potato can cover into spices as well.
Add Desiccated coconut and peanuts once done.
Add garam masala and Squeeze some lemon juice to give it a tangy flavour. You can add dry mango powder too.
- Please choose tender beans instead of flat & dry.
- Destring the beans before you chop. Cut a bit off the edge without applying too much pressure. A little string will appear at edge. Take hold of the string and pull it down gently; you’ll draw the string away from the pod. If the string tears, repeat this process again when the string appears later during the cutting.
- You can use fresh coconut as well. Just grate that and add in the recipe.
- I've made no onion/garlic version. You can add those plus tomato as well. It's all upto your choice.