High Protein Bhindi Ki Sabji
Elevate your classic bhindi ki sabji with this nutritious twist—introducing High Protein Bhindi Ki Sabji! Packed with tender okra, protein-rich tofu, and the nutty goodness of chickpea flour, this vibrant dish is both wholesome and satisfying. Flavored with aromatic spices like cumin, turmeric, and garam masala, and simmered in a luscious tomato-onion base, each bite bursts with bold, delicious Indian flavors. The sautéed bhindi stays perfectly crispy while the tofu soaks up the flavorful spice blend, creating a hearty and healthy vegetarian meal that's rich in plant-based protein. Perfect for a weeknight dinner or a guilt-free lunch, this recipe is easy to prepare in just 45 minutes and makes an excellent pairing with warm roti or fluffy rice. Garnished with fresh coriander leaves, this high-protein bhindi ki sabji is your new go-to for a nourishing, flavor-packed feast!
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Recipe Information
Ingredients
- 500 grams fresh bhindi (okra)
- 250 grams firm tofu
- 3 tablespoons chickpea flour (besan)
- 1 large onion
- 3 garlic cloves
- 1 inch ginger
- 1 green chili
- 2 medium tomatoes
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 3 tablespoons oil
- 2 tablespoons fresh coriander leaves
Instructions
Wash the bhindi thoroughly under running water and pat dry with a cloth. Slice the bhindi into 1-inch pieces.
Cut the tofu into small cubes and set aside.
Peel and finely chop the onion, garlic, and ginger. Chop the tomatoes and green chili.
Heat 1 tablespoon of oil in a large pan over medium heat. Add the sliced bhindi and stir-fry until they are slightly crispy and tender. Remove from the pan and set aside.
In the same pan, add the remaining oil. Add cumin seeds and allow them to splutter.
Add chopped onions to the pan and sauté until they turn golden brown.
Add the ginger, garlic, and green chili, sautéing for another 2 minutes until aromatic.
Add chopped tomatoes and cook until they become soft and mushy.
Add turmeric powder, coriander powder, red chili powder, and salt. Mix well to combine the spices.
Add the chickpea flour to the mixture. Stir continuously for 1-2 minutes to roast the flour slightly.
Add the tofu cubes to the pan, mixing gently to coat them with the spice mixture.
Return the cooked bhindi to the pan and mix well with the spices and tofu.
Cover the pan and let it cook on low heat for 5-7 minutes to allow all flavors to meld together.
Sprinkle garam masala and stir the sabji gently.
Remove from heat and garnish with freshly chopped coriander leaves before serving.
Nutrition Facts
Calories |
1036 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.2 g | 76% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2489 mg | 108% | |
| Total Carbohydrate | 100.0 g | 36% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 30.2 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 952 mg | 73% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 3286 mg | 70% | |
*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.
