Heart-Healthy Bhindi Masala
Introduce your palate to the vibrant and nutritious goodness of Heart-Healthy Bhindi Masala, a light yet flavorful twist on the classic Indian okra dish. This wholesome recipe features tender okra infused with aromatic spices like cumin, coriander, and turmeric, all sautéed in heart-smart olive oil. The addition of fresh tomatoes, onions, garlic, and ginger builds a savory base, while a splash of zesty lemon juice and a sprinkle of fresh cilantro brighten every bite. With just 15 minutes of prep time and a total cook time of 40 minutes, this gluten-free, vegetarian dish is perfect for weeknight dinners. Serve it with steamed brown rice or whole wheat chapatis for a nourishing meal that's as satisfying as it is healthy. Packed with fiber, vitamins, and a medley of bold flavors, this bhindi masala proves you don't have to compromise flavor for heart health!
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 2 medium, finely chopped tomato
- 3 cloves, minced garlic
- 1 inch piece, minced ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon or to taste salt
- 2 tablespoons, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Wash the okra under running water and pat them dry with a clean kitchen towel or paper towels. Trim the ends and cut each okra into 1-inch pieces.
Heat the olive oil in a non-stick pan over medium heat. Add the chopped onion and sauté until it turns translucent, about 5 minutes.
Add the minced garlic and ginger to the pan and sauté for another 2 minutes until they are fragrant.
Stir in the chopped tomatoes and cook until they are soft and the oil begins to separate, about 5 minutes more.
Add the ground coriander, ground cumin, turmeric powder, red chili powder, and salt. Mix well and cook for 1 minute to let the spices release their aroma.
Toss in the okra pieces and gently mix until they are well coated with the spice mixture.
Cover the pan and let the okra cook on medium-low heat for about 15 minutes, stirring occasionally until they are tender and cooked through.
Turn off the heat and sprinkle fresh lemon juice over the bhindi masala.
Garnish with chopped fresh cilantro and give it a final mix before serving.
Serve warm with steamed brown rice or whole wheat chapatis for a complete heart-healthy meal.
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4764 mg | 207% | |
| Total Carbohydrate | 89.7 g | 33% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 37.9 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 551 mg | 42% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2510 mg | 53% | |
*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.
