Heart-Healthy Bhindi Sabji
Savor the goodness of wholesome flavors with this **Heart-Healthy Bhindi Sabji**, a nutritious and delicious Indian stir-fry made with tender okra, aromatic spices, and a splash of olive oil. This recipe minimizes unhealthy fats by swapping traditional cooking oils for heart-friendly olive oil, while vibrant ingredients like turmeric, garlic, and fresh cilantro ensure a flavorful, antioxidant-rich dish. With a quick prep time of just 15 minutes, this **low-calorie, vegan, and gluten-free Indian recipe** is perfect for busy weeknight dinners. Serve it with whole-grain roti or brown rice to create a balanced and satisfying meal that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons olive oil
- 1 medium onion
- 1 medium tomato
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 0.75 teaspoon salt
- 2 cloves garlic
- 2 tablespoons fresh cilantro
- 2 tablespoons water
Instructions
Wash the okra thoroughly and pat them dry using a clean kitchen towel to remove any moisture. Cut off the ends and slice each okra into 1/2 inch pieces.
Finely chop the onion, tomato, and garlic cloves. Set them aside.
Heat 2 tablespoons of olive oil in a large non-stick pan over medium heat. Add 1 teaspoon cumin seeds and allow them to sizzle for a few seconds until aromatic.
Add the chopped garlic to the pan and sauté for about 30 seconds until fragrant. Stir in the chopped onion and cook until the onion becomes translucent.
Add the chopped tomato to the pan and cook for another 2-3 minutes, stirring occasionally, until the tomato softens.
Now, add the sliced okra to the pan and stir well to combine with the onion-tomato mixture.
Sprinkle 0.5 teaspoon turmeric powder, 1 teaspoon coriander powder, 0.5 teaspoon red chili powder, and 0.75 teaspoon salt over the okra. Mix well to evenly coat the okra with spices.
Cook the okra uncovered for about 15 minutes over medium heat, stirring occasionally to prevent sticking. If the mixture starts sticking, add 1-2 tablespoons of water.
Once the okra is tender and cooked, add 0.5 teaspoon garam masala and continue to cook for another 2 minutes.
Turn off the heat and garnish with 2 tablespoons of chopped fresh cilantro.
Serve the heart-healthy bhindi sabji warm with whole grain roti or brown rice.
Nutrition Facts
Calories |
572 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3001 mg | 130% | |
| Total Carbohydrate | 70.1 g | 25% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 24.9 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 530 mg | 41% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2159 mg | 46% | |
*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.
