High Protein Bhindi Sabji
Elevate your everyday vegetable side dish with this High Protein Bhindi Sabji, a nutritious and flavorful delight perfect for a wholesome meal. This recipe combines tender okra (bhindi), protein-packed lentils (masoor dal), and cubed tofu, making it a powerhouse of plant-based protein. Aromatic spices like cumin, coriander, turmeric, and garam masala infuse the dish with layers of warmth and earthy flavors, while a tomato-onion base provides a rich and tangy foundation. The sautéing of okra ensures it’s perfectly tender without becoming slimy, and a garnish of fresh coriander adds a burst of freshness. Quick to prepare in just under an hour, this gluten-free and vegan recipe serves as a satisfying main or side dish that pairs beautifully with roti, rice, or quinoa. Ideal for a balanced diet, this high-protein vegetable curry will leave you nourished and craving more!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams fresh okra (bhindi)
- 100 grams lentils (masoor dal)
- 150 grams firm tofu
- 1 medium onion
- 1 large tomato
- 1 inch piece ginger
- 3 units garlic cloves
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons oil
- 250 milliliters water
- 2 tablespoons fresh coriander leaves
Instructions
Rinse the lentils thoroughly in water and soak them for 15 minutes.
Wash and dry the okra with a clean cloth. Cut off the tops and tails and slice them into 1-inch pieces.
Dice the tofu into small cubes.
Finely chop the onion, tomato, ginger, and garlic.
Heat oil in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped onions and sauté until they become translucent.
Add the ginger and garlic, and cook for another minute until fragrant.
Stir in the tomatoes and cook until they are soft and oil starts to separate from the masala.
Drain the lentils and add them to the pan. Pour in the water, cover, and let it cook for about 10 minutes.
Add the tofu cubes, coriander powder, turmeric powder, red chili powder, and salt. Mix well.
Add the sliced okra. Cover the pan and cook for another 10 minutes, stirring occasionally, until the okra is tender.
Sprinkle garam masala and mix well adjusted the salt to taste.
Garnish with freshly chopped coriander leaves before serving.
Nutrition Facts
Calories |
844 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4188 mg | 182% | |
| Total Carbohydrate | 102.7 g | 37% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 33.5 g | ||
| Protein | 40.4 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 801 mg | 62% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2880 mg | 61% | |
*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.
