Heart-Healthy Bhindi Ki Sabji
Brighten up your meals with this **Heart-Healthy Bhindi Ki Sabji**, a light yet flavorful Indian stir-fry made with nutrient-rich okra, aromatic spices, and a zesty splash of lemon juice. Prepared with just a tablespoon of extra virgin olive oil and packed with fresh ingredients like tomatoes, onions, and garlic, this recipe is ideal for health-conscious food lovers seeking low-fat, fiber-rich dishes. The cooking technique ensures the okra remains tender without turning slimy, while a medley of spices—turmeric, coriander, and cumin—adds a warm and comforting flavor. Ready in just 40 minutes, this wholesome vegan and gluten-free curry pairs deliciously with whole grain chapati or brown rice, making it an excellent choice for a healthy weeknight meal. Whether you're looking for a heart-friendly option or simply a vibrant addition to your menu, this bhindi ki sabji is sure to satisfy your taste buds and nutritional goals!
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Recipe Information
Ingredients
- 500 grams Fresh bhindi (okra)
- 1 medium Onion
- 1 medium Tomato
- 1 inch piece Ginger
- 2 units Garlic cloves
- 1 unit Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Salt
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves
Instructions
Wash the bhindi (okra) thoroughly under running water and pat dry using a kitchen towel. Ensure they are completely dry to avoid sliminess during cooking.
Cut off the tops and ends of the okra, then slice them into 1/2 inch pieces.
Finely chop the onion and tomato separately. Grate or mince the ginger and garlic, and slit the green chili lengthwise.
In a large non-stick pan, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the cumin seeds and let them crackle for a few seconds.
Add the chopped onion to the pan and sauté until it becomes translucent, about 5 minutes.
Next, add the minced ginger, garlic, and slit green chili. Sauté for another 1-2 minutes until the raw smell dissipates.
Stir in the chopped tomato and cook for 3-4 minutes until it becomes soft and the oil begins to separate.
Add turmeric powder, coriander powder, red chili powder, and salt to the pan. Mix well to combine the spices with the onion-tomato mixture.
Add the sliced okra to the pan. Stir everything together to ensure the okra is well coated with the spice mixture.
Lower the heat to a simmer, cover the pan with a lid, and cook for about 15 minutes, stirring occasionally. This will keep the okra tender and prevent it from becoming sticky.
Once the okra is cooked through, uncover and sprinkle lemon juice over the top. Adjust salt to taste if necessary.
Garnish with freshly chopped coriander leaves and serve hot with whole grain chapati or brown rice.
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2407 mg | 105% | |
| Total Carbohydrate | 73.5 g | 27% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 26.2 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 508 mg | 39% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2210 mg | 47% | |
*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.
