Beans Aloo Beetroot Subzi, a simple subzi(dry vegetable side dish) made with French String Beans and Potatoes in Indian spices. Add beetroots to this to enhance the nutrition value
Vegan, Gluten-free and cooked in low oil, healthy vegetable
Make this simple and quick subzi for everyday meals. Aloo Beans Beetroot Subzi an easy and no fuss recipe that can be made when running short in time.
Aloo beans subzi is a very popular specially in North India, where it is made for everyday meal especially lunch and is paired with any dal(lentil curry) or a bowl of yogurt/dahi and is relished with fresh hot chapatis. I often make it the traditional way with potatoes and beans but many time I also add beetroot or carrots to it. A simple vegetable that you can make with any combination of vegetables with beans.
Once in while I make this iron and protein-rich Beans, Aloo and Beetroot subzi for lunch with dal(like Dhuli Masoor Dal or Dal Tadka) or any raita(like cucumber and mint raita or even with Chaas Indian Buttermilk). Adding potatoes is a personal choice. My kids love potatoes in it so I add with beans. You can skip if you avoid potatoes in your diet. Potatoes can be replaced finely with beetroots or carrots that add some texture to the plain beans subzi.
As mentioned earlier it is a no fuss subzi without any onion and garlic or even tomatoes , means you don’t have to grind and saute masala. Just chop the vegetables, add to pan with spices , saute and cook for another 10 minutes. From start to finish this takes only 20 minutes to prepare the vegetable.
Benefits of Beans, Aloo and Beetroot
Beetroots are great source of iron and it should be included in diet through salads, raitas or cooked vegetable. My kids do not like to eat beetroot in raw salad form so I try sneak it in various food combinations. Like these Whole Wheat Beetroot Sliders/Mini Burger Buns which they love to have even with jam or butter. Or,this Tomato and Beetroot Rasam when it is cold and chilly. Rolls and wraps made with Beetroot tortilla or Beetroot Chapatis and parantha stuffed with paneer and vegetable fillings is something that I regularly make and pack in their lunchbox.
French beans are a great source of proteins, and fibers. These are are low in calorie and are a very good source of Vit A And C and minerals like iron, and calcium.
Potatoes are starchy vegetables but many do not know that these also contain Vit. C and other important minerals and vitamins.Having potatoes in moderation and in combination with other vegetables like carrots, fenugreek leaves(Aloo Gajar aur Methi ki Subzi/Potatoes Carrots Subzi with fenugreek leaves) or any other leafy greens is a good option as potatoes not only enhance the taste but also add some structure to the dish.
A tip that I learned from the elders in my house, is to soak peeled and chopped potatoes in water for 5-10 minutes before using it in any dish. Firstly it doesn’t let the vegetable turn dark which chopped potatoes normally turn. Secondly some of the starch content dissolves in water.
Ingredients for this simple Beans Aloo Beetroot Subzi
I use fresh beans for the subzi, you can use frozen beans also. Peeled and cubed potatoes, and finely chopped beetroot. I use minimum of Indian spices to cook this vegetable. Coriander powder, Red chilli Powder and Turmeric Powder. You can also use garam masala. I like to keep flavours very simple so I avoid it. In place of reed chillies you can use finely chopped green chillies also.
Let’s see how I make this simple and delicious Beans, Aloo and Beetroot Subzi
Nicely wash beans ,potato and beetroot.I used 1 potato, half beetroot and a pack of French string beans.
Peel and cube potatoes and beetroot ( I finely chop beets) and cut beans as shown in pic.
Heat mustard oil in a pan till it’s smoking point. You can use any other cooking oil as per your choice. I usually cook all my Indian style dry vegetables in mustard oil.
Add cumin seeds and asafeotida(for gluten-free version skip it).
When seeds crackle, add chopped vegetables. Saute for 2 minutes and then add all the powdered spices and salt(as per taste).
Saute for 1-2 minutes and then cover pan with lid and cook vegetable for 5-10 minutes of low flame. Keep stirring in between.
Usually no water is added to it, but if you feel it may get brunt from the bottom in pan, add about 2-3 tbsp of water.
Once done (potatoes turn soft),and transfer to serving bowl have it with hot chapatis, paranthas with some yogurt or dal of choice.
Beans Aloo Beetroot Subzi
- No stick or thick bottomed pan
- Knife to chop vegetables
- 1 Cup French Beans(Chopped)
- 1 Potato(Medium or large)
- 1/2 Beetroot
- 1 tsp Cumin seeds
- 2 tsp Coriander Powder
- 1/2-1 tsp Red Chilli Powder
- 1/2 tsp Turmeric Powder
- Salt to taste
- 1-2 tbsp Mustard Oil or any other good Vegetable oil
- Asafeotida(a pinch) Skip for gluten-free version
- Peel and cube potatoes and beetroot ( I finely chop beets) and cut beans.
- Heat mustard oil in a pan till it's smoking point. You can use any other cooking oil as per your choice. I usually cook all my Indian style dry vegetables in mustard oil.
- Add cumin seeds and asafeotida(for gluten-free version skip it).
- When seeds crackle, add chopped vegetables. Saute for 2 minutes and then add all the powdered spices and salt(as per taste).
- Saute for 1-2 minutes and then cover pan with lid and cook vegetable for 5-10 minutes of low flame. Keep stirring in between.
- Usually no water is added to it, but if you feel it may get brunt from the bottom in pan, add about 2-3 tbsp of water.
- Once done (potatoes turn soft),and transfer to serving bowl have it with hot chapatis, paranthas with some yogurt or dal of choice.
Do try this Beans Aloo and Beetroot Subzi, my way in Indian spices and give me your feedback on it. The spices used here are good for digestion. Many people avoid beans due the gastric problem they having beans. But if you make it this way in Indian spices digests well and does not cause any stomach bloating or flatulence problems. This is my observation and do not claim medical knowledge associated with it.
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