Low Fat Bhindi Masala
Dive into the flavors of traditional Indian cuisine with this delightful Low Fat Bhindi Masala recipe. Perfect for health-conscious food lovers, this dish features tender, fresh okra (bhindi) simmered in a fragrant tomato-onion gravy spiced with cumin, turmeric, coriander, and garam masala. Prepared with minimal oil, thanks to a quick cooking spray, this recipe embraces low-fat cooking without compromising on taste. The vibrant addition of green chilies and ginger-garlic paste adds depth and aroma, while fresh coriander leaves provide a final burst of freshness. Ready in just 40 minutes, this nutritious vegetarian dish pairs beautifully with roti, naan, or steamed rice, making it an ideal choice for a hearty yet guilt-free meal. Perfect keywords for your search: low-fat Indian recipes, healthy okra dish, calorie-conscious bhindi masala.
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Recipe Information
Ingredients
- 500 grams fresh bhindi (okra)
- 1 large onion
- 2 medium tomatoes
- 2 green chillies
- 1 tablespoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 5 grams cooking spray or a few drops of oil
- 2 tablespoons fresh coriander leaves
Instructions
Wash the bhindi (okra) thoroughly in water. Pat them dry with a clean cloth or paper towels to remove excess moisture.
Trim both ends of the bhindi and cut them into 1-inch pieces.
Slice the onion into thin strips. Chop the tomatoes and green chillies finely.
Heat a non-stick pan over medium heat and lightly coat it with cooking spray or add just a few drops of oil.
Add the cumin seeds to the pan and allow them to sizzle for a few seconds.
Add the sliced onions to the pan and sauté until they turn translucent.
Add the green chillies and ginger-garlic paste. Cook for 2 minutes until the raw smell disappears.
Add the chopped tomatoes and cook until they soften and start to break down into a paste-like consistency.
Stir in the turmeric powder, red chili powder, coriander powder, and salt. Mix well.
Add the bhindi pieces to the pan. Toss them gently to coat with the spice and tomato mixture.
Cover the pan with a lid and let the bhindi cook on low heat for about 15-20 minutes. Stir occasionally to ensure even cooking and prevent sticking.
Once the bhindi is tender, sprinkle the garam masala over the dish and mix well.
Garnish with freshly chopped coriander leaves and remove from heat.
Serve the low fat bhindi masala hot with roti or rice.
Nutrition Facts
Calories |
398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 78.8 g | 29% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 25.8 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 546 mg | 42% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2842 mg | 60% | |
*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.
