High Protein Bhindi Chutney
Elevate your condiment game with this High Protein Bhindi Chutney, a nutritious and flavorful twist on a traditional recipe. Packed with protein-rich roasted chana dal and urad dal, this chutney features tender okra (bhindi) sautéed with fragrant spices like mustard seeds, curry leaves, and asafoetida, creating a harmony of earthy and tangy flavors. Tamarind paste adds a zesty kick, while the finishing touch of a tempering and fresh coriander brightens the dish. Perfect as a side for rotis, rice, or as a versatile dip, this easy-to-make chutney caters to health-conscious foodies by combining rich taste with high protein content. Ready in just 35 minutes, it’s a wholesome addition to your meal plan.
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Recipe Information
Ingredients
- 250 grams Okra (bhindi)
- 50 grams Split chickpeas (chana dal)
- 25 grams Whole urad dal
- 2 pieces Green chilies
- 10 leaves Curry leaves
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Asafoetida (hing)
- 1 tablespoon Tamarind paste
- 0.75 teaspoon Salt
- 2 tablespoons Olive oil
- 100 milliliters Water
- 20 grams Coriander leaves
Instructions
Wash the okra thoroughly under running water and pat them dry with a kitchen towel. Chop the okra into small pieces and set aside.
In a pan over medium heat, dry roast the chana dal and urad dal until they are golden brown and emit a nutty aroma. Remove from the pan and set aside to cool.
In the same pan, heat 1 tablespoon of olive oil. Add mustard seeds and cumin seeds. When they start to splutter, add the curry leaves, chopped okra, green chilies, turmeric powder, and asafoetida.
Cook the okra on medium heat while stirring occasionally. It should take about 8-10 minutes for the okra to become soft and cooked completely.
Let the cooked okra cool slightly. Then, transfer it to a blender along with the roasted dals, tamarind paste, salt, and around 100 milliliters of water.
Blend the mixture into a smooth chutney. Adjust the seasoning and consistency as needed by adding more salt or water.
In a small pan, heat the remaining 1 tablespoon of olive oil and add an additional teaspoon of mustard seeds and a few curry leaves for tempering. Pour this tempered oil over the chutney.
Garnish with freshly chopped coriander leaves and serve the high protein bhindi chutney with rotis, rice, or use it as a dip for snacks.
Nutrition Facts
Calories |
692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1839 mg | 80% | |
| Total Carbohydrate | 82.7 g | 30% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 20.3 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 366 mg | 28% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1828 mg | 39% | |
*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.
