Heart-Healthy Bhindi Bhujiya
Elevate your everyday Bhindi Bhujiya into a heart-healthy delight with this nutrient-packed twist. Perfect for those seeking wholesome meals, this recipe swaps heavy oils for olive oil and highlights fresh okra (bhindi), which is rich in fiber and antioxidants. The addition of aromatic cumin seeds, turmeric, and coriander powder not only amps up the flavor but enhances the dish's anti-inflammatory benefits. Lemon juice adds a tangy brightness, while a garnish of cilantro ensures vibrant color and freshness in every bite. Ready in just 35 minutes, this lightly sautéed okra pairs beautifully with whole grain roti or brown rice, making it an ideal, low-fat side dish or light main meal for health-conscious food lovers.
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Recipe Information
Ingredients
- 500 grams Fresh okra (bhindi)
- 2 tablespoons Olive oil
- 1 medium Onion, finely sliced
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.75 teaspoon Salt
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro, chopped
Instructions
Wash and dry the okra thoroughly. It's crucial to remove any moisture to prevent sliminess.
Slice the okra into thin rounds, approximately 1/4 inch thick.
Heat olive oil in a large non-stick pan over medium heat.
Add cumin seeds and let them sizzle for a few seconds until they release their aroma.
Add the sliced onion to the pan and sauté until they turn translucent, about 3-4 minutes.
Next, add the sliced okra to the pan. Stir well to coat the okra with oil and onions.
Cook on medium heat for about 10 minutes, stirring occasionally, until the okra begins to turn slightly crisp.
Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the okra. Mix well to ensure the spices are evenly distributed.
Continue to cook on low-medium heat for another 5-7 minutes until the okra is tender and cooked through.
Once cooked, turn off the heat and sprinkle lemon juice over the bhindi bhujiya. Stir gently to mix.
Garnish the dish with freshly chopped cilantro before serving.
Serve hot as a side dish or a light meal paired with whole grain roti or brown rice.
Nutrition Facts
Calories |
489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1820 mg | 79% | |
| Total Carbohydrate | 52.7 g | 19% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 12.8 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1800 mg | 38% | |
*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.
