Heart-Healthy Bhindi Fry
Elevate your meals with this irresistible Heart-Healthy Bhindi Fry, a nutrient-packed side dish that’s perfect for health-conscious food lovers! Made with fresh okra, aromatic spices like turmeric, cumin, and dried mango powder, this recipe combines rich flavors with a light cooking method to keep it heart-healthy. The use of olive oil ensures a healthier twist while maintaining the deliciously crispy texture of the okra. Garnished with fresh coriander and paired beautifully with whole-grain bread or brown rice, this quick and easy dish is a flavorful way to include more vegetables in your diet. Perfect for busy weeknights or as a standout accompaniment to any meal, this vibrant recipe will delight your taste buds without compromising on nutrition. Keywords: heart-healthy recipes, bhindi fry, okra recipes, easy vegetable side dish, healthy Indian cooking.
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Recipe Information
Ingredients
- 500 grams fresh okra (bhindi)
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon dried mango powder (amchur)
- 1 teaspoon coriander powder
- 2 large, finely chopped garlic cloves
- 1 medium, finely sliced onion
- 2 slit green chilies
- 2 tablespoons fresh coriander leaves
- 1 teaspoon, or to taste salt
Instructions
Begin by washing the okra thoroughly under running water. Pat them dry using a kitchen towel to remove moisture. This is crucial to avoid sliminess while cooking.
Cut the okra into 1/2-inch pieces, discarding the ends.
Heat olive oil in a large non-stick pan or skillet over medium heat.
Add mustard seeds and cumin seeds to the pan. Allow them to splutter and release their aroma, usually about 30 seconds.
Add the finely chopped garlic and sliced onion to the pan. Sauté until the onion turns golden brown.
Introduce the slit green chilies to the pan, stirring them in with the onions and garlic.
Lower the heat slightly and add the turmeric powder, red chili powder, coriander powder, and salt. Stir to ensure the spices are well combined.
Increase the heat slightly. Add the chopped okra to the pan and mix well, ensuring the spices evenly coat the pieces.
Cook the okra uncovered for 15 minutes, stirring occasionally. This helps in reducing the moisture and promotes a slightly crispy texture.
Sprinkle the dried mango powder (amchur) over the okra, stirring to combine. This adds a hint of tanginess to the dish.
Continue to cook for an additional 5 minutes until the okra is tender and fully cooked. Adjust the seasoning as needed.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve the Heart-Healthy Bhindi Fry as a side dish or along with whole grain bread or cooked brown rice for a wholesome meal.
Nutrition Facts
Calories |
557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2419 mg | 105% | |
| Total Carbohydrate | 65.0 g | 24% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 17.4 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 527 mg | 41% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2070 mg | 44% | |
*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.
