Vegan and gluten-free Sem ki Phalli ka Salan is simple, protein-rich and delicious side dish recipe. This goes perfectly with piping hot rotis and with steamed bowl of white or brown rice. Sem ki phalli is called chikkudukaya in Telugu. This is one of the most loved seasonal veggie of Telugu states.
Of many seasonal vegetables, sem ki phalli is my all time favorite vegetable beans. My love for these beans is not hidden from my family members. When in season, my sister or brother-in-laws or friends make it a point to send me or bring a pack fresh sem ki phalli. Allhumdulliah, this year I received homegrown organic sem ki phalli from my brother-in-laws green patch.
Nutrition in Sem ki Phalli
Sem Ki Phalli/Chikkudu Kaya/Indian Broad Beans are,
- excellent source of folic acid
- good source of potassium and magnesium
- rich in copper, phosphorus, zinc and iron.
How to store sem ki phalli | chikkudukaya
First, check the sem phali and separate out basing on the outer color of the phali.
If the outer covering of the phali is nice and green, then use them in making curry and fry recipes.
If the outer covering looks wilted or light white or pink in color, then discard the outer covering and use only the beans.
You can easily store this sem ki phali in fridge in zip lock bag or Tupperware box. Stays fresh for 4-5 days.
Alternatively, you can remove the beans (seeds inside the phali) and store them separately in zip pouch or freezer bag. These will stay fresh for 10 days.
You can boil and add these beans to soup, curries, rice or fries. You can make a quick and easy sundal too. (Recipe coming up soon)
Here are few of my favorite sem ki phalli recipes,
- ½ Kg Sem Ki Phalli, destring, slit open, cut into 1 inch pieces and wash *
- 1 Onion, finely chopped
- 1 tbsp. Red chili powder
- ¼ tbsp. Turmeric powder
- Salt to taste
How to make Sem ki Phalli ka Salan
Add sem ki phalli, onions, red chili powder, turmeric powder, salt and oil to a pressure cooker.
Stir until phalli starts to change color. Now add half of water and close the lid.
Pressure cook on medium heat for 2 whistles.
Once the pressure settles, open the lid and give it a stir. If there is water, keep it back on stove and on medium flame by stirring occasionally, cook till water is completely absorbed.
You can garnish with coriander leaves and serve hot with roti and rice.
Add your 'love' to make this sem ki phalli ka salan taste 'YUMMY'.
Trimming Sem ki Phalli | How to trim chikkudukaya
Always de-string (trim of the ends length wise).
Slit open into half and then remove beans/seeds present inside.
Remove the small with pith cut the green outer layer into 1' inch pieces.
NOTE: Sometimes, there will be insects inside these beans. So be careful. Always open the beans from lining and check before chopping into pieces.
Lubna's Serving Suggestions
Make a quick and easy comfort meal with these sem ki sazi recipe,
Steamed bowl of rice + Khatti Dal + Sem ki Phalli ka Salan + Fryums + Curd + Pickle
Roti + Sem ki sabzi + Dahi + Salad
Amount Per Serving: Calories: 48Total Fat: 4gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 1mgSodium: 162mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 1g