Heart-Healthy Aloo Bhindi
Packed with vibrant flavors and wholesome goodness, Heart-Healthy Aloo Bhindi is a lighter, nutrient-packed twist on the classic Indian vegetable stir-fry. This recipe features tender okra and soft potatoes paired with aromatic spices like turmeric, cumin, and mustard seeds, all sautéed in heart-friendly olive oil. With minimal use of oil and an infusion of fresh ginger, garlic, and juicy tomato, this dish is perfect for those seeking a flavorful yet healthy option. Garnished with fresh cilantro, Aloo Bhindi pairs beautifully with whole-grain bread or brown rice, making it an ideal choice for a balanced and satisfying meal. Ready in just 40 minutes, this quick-to-make, low-calorie recipe is perfect for busy weeknights while aligning with your wellness goals.
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Recipe Information
Ingredients
- 300 grams Okra (Bhindi)
- 2 pieces Potatoes (medium-sized)
- 1.5 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 1 piece Tomato (medium-sized)
- 0.5 teaspoon Ginger (grated)
- 2 pieces Garlic cloves
- 2 tablespoons Fresh cilantro leaves (chopped)
- 3 tablespoons Water
Instructions
Rinse the okra under running water, pat them dry with a kitchen towel, and slice them into 1-inch pieces.
Peel the potatoes and chop them into small cubes.
Heat 1 tablespoon of olive oil in a large non-stick pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
Add the grated ginger and garlic cloves, sauté for a minute until fragrant.
Stir in the chopped potatoes, sprinkle a pinch of salt and turmeric powder. Cover the pan with a lid and cook over low heat for 7-8 minutes, stirring occasionally.
In a separate pan, heat the remaining half tablespoon of olive oil. Add the sliced okra and cook on medium heat for 5-6 minutes until they are cooked but still tender. Stir occasionally to prevent sticking.
Once the potatoes are partially cooked, add the cooked okra, diced tomato, red chili powder, coriander powder, and remaining salt. Stir everything well.
Add 3 tablespoons of water to help blend the flavors and cover the pan. Simmer on low heat for another 7-8 minutes until the vegetables are fully cooked and the water is absorbed.
Garnish the Aloo Bhindi with freshly chopped cilantro leaves before serving. Serve hot with whole-grain bread or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.4 g | 31% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2430 mg | 106% | |
| Total Carbohydrate | 98.3 g | 36% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 11.0 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 362 mg | 28% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 2928 mg | 62% | |
*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.
