Low Fat Bhindi Fry
Discover the irresistible charm of Low Fat Bhindi Fry, a healthy twist on the classic Indian side dish that's packed with flavor and guilt-free satisfaction. This recipe showcases tender-cut okra (bhindi) sautéed to perfection with aromatic cumin seeds, fresh garlic, onions, and tomatoes, all lightly seasoned with turmeric, red chili powder, garam masala, and coriander. With just a touch of olive oil, this dish delivers a crispy texture minus the extra calories. A splash of lemon juice adds a refreshing zing, while a garnish of vibrant cilantro ties it all together. Perfect for pairing with chapati, rice, or enjoyed on its own, this dish is an excellent choice for busy weeknight dinners or light, nutritious meals. Ready in just 40 minutes, this low-fat bhindi fry offers a delightful combination of spice, freshness, and convenience for health-conscious food lovers.
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Recipe Information
Ingredients
- 500 grams Fresh okra (bhindi)
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 2 cloves Garlic
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro
Instructions
Wash the okra under running water and pat them dry with a clean kitchen towel. Make sure to dry them thoroughly to prevent slime during cooking.
Trim the top and bottom ends of the okra, then slice them into 1-inch pieces.
Finely chop the onion and tomato. Mince the garlic cloves.
Heat olive oil in a non-stick pan over medium heat. Add cumin seeds and let them crackle for a few seconds.
Add minced garlic and chopped onions to the pan. Sauté until the onions become translucent, about 2-3 minutes.
Stir in the chopped tomatoes and cook until they soften, about 3-4 minutes.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for another 2 minutes until the spices are well incorporated with the onion and tomato mixture.
Add the sliced okra to the pan, stirring to coat them evenly with the spice mixture.
Cover the pan with a lid and cook for 10 minutes on low heat, stirring occasionally to ensure even cooking.
Once the okra is tender and cooked, remove the lid and increase the heat to medium-high. Stir the okra to allow excess moisture to evaporate, helping achieve a crisp outer layer, about 4-5 minutes.
Sprinkle garam masala and mix well. Adjust the seasoning if necessary.
Turn off the heat and add lemon juice for a fresh zing.
Garnish with freshly chopped cilantro and serve warm as a side dish or with chapati or rice.
Nutrition Facts
Calories |
575 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 71.4 g | 26% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 25.3 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 529 mg | 41% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2174 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.
