Heart-Healthy Bhindi Chutney
Discover the vibrant flavors of Heart-Healthy Bhindi Chutney, a delightful side dish that’s as nutritious as it is delicious! This unique recipe transforms fresh okra (bhindi) into a flavorful chutney, combining antioxidant-rich tomatoes, aromatic curry leaves, and zesty lemon juice for a tantalizing blend of taste and wellness. Infused with heart-friendly olive oil and seasoned with Indian spices like turmeric, cumin, and mustard seeds, this dish is perfect for health-conscious food lovers. Quick to prepare and versatile in serving, this chutney pairs wonderfully with rice or doubles as a wholesome spread on whole-grain bread. Packed with fiber and bursting with bold flavors, it’s a guilt-free indulgence that’s sure to become a household favorite. Perfect for those seeking nutritious, easy-to-make recipes with a touch of exotic flair!
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Recipe Information
Ingredients
- 250 grams fresh okra (bhindi)
- 1 medium onion
- 1 medium tomato
- 1 inch piece ginger
- 2 pieces green chili
- 2 tablespoons coriander leaves
- 10 leaves curry leaves
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- to taste salt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Instructions
Rinse the okra under running water, drain well, and pat dry using a kitchen towel. This helps reduce the slime.
Trim the ends of the okra and slice them into thin rounds.
Finely chop the onion and tomato. Peel and grate the ginger.
Heat 1 tablespoon of olive oil in a pan over medium heat. Add the mustard seeds and cumin seeds and let them crackle.
Add the curry leaves, chopped onions, and green chilies. Sauté until the onions are translucent.
Add the grated ginger and sauté for another minute until the raw smell disappears.
Add the chopped tomatoes and cook until they turn soft and pulpy.
Add the okra slices, turmeric powder, cumin powder, and red chili powder. Stir well to combine the spices with the vegetables.
Cover and cook on low heat for about 15 minutes or until the okra is cooked through and no longer slimy. Stir occasionally to prevent sticking.
Once the okra is cooked, add salt to taste, and mix well.
Remove from heat and let it cool slightly. Add lemon juice and mix.
Transfer the mixture to a food processor. Add the chopped coriander leaves and blend until you achieve a coarse paste consistency.
Return the chutney to the pan. Add the remaining 1 tablespoon of olive oil and sauté for 2 more minutes.
Let the chutney cool and serve it as a side with rice or as a spread on whole-grain bread.
Nutrition Facts
Calories |
520 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3578 mg | 156% | |
| Total Carbohydrate | 56.7 g | 21% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 23.6 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 343 mg | 26% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1626 mg | 35% | |
*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.
