Low Sodium Bhindi Bhujiya
Discover the vibrant flavors of Low Sodium Bhindi Bhujiya, a healthier twist on a classic Indian dish that's perfect for those watching their salt intake. This quick and easy recipe highlights tender slices of fresh okra, delicately seasoned with earthy cumin seeds, coriander powder, and a hint of turmeric and chili for a balanced spice profile. Sautéed with aromatic garlic, ginger, onions, and juicy tomatoes, this dish achieves the perfect combination of tangy and savory goodness, further elevated by a splash of lemon juice and fresh cilantro. With just 15 minutes of prep time and minimal oil, this low-sodium recipe offers a guilt-free way to indulge in a wholesome, vegetarian side dish. Pair it with warm roti or lightly steamed rice for a satisfying meal that's both nutritious and full of flavor.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams fresh okra (bhindi)
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 medium onion, finely sliced
- 1 large tomato, chopped
- 2 cloves garlic, finely chopped
- 0.5 teaspoon ginger, grated
- 2 tablespoons fresh cilantro leaves, chopped
- 1 medium green chili, slit lengthwise
- 1 tablespoon lemon juice
Instructions
Wash the okra thoroughly under running water and pat them dry with a clean kitchen towel. Ensure they are completely dry to avoid sliminess while cooking.
Trim both ends of each okra and cut them into thin, equal-sized roundels, approximately 1/4-inch thick.
Heat the vegetable oil in a wide, non-stick pan over medium heat. Add the cumin seeds and let them splutter for a few seconds.
Add the sliced onion to the pan and sauté until they turn translucent, about 3-4 minutes.
Add the chopped garlic and grated ginger, and continue to sauté for an additional 1-2 minutes until the raw aroma disappears.
Incorporate the chopped tomato and cook until they soften, about 3 minutes.
Add the turmeric powder, coriander powder, and red chili powder to the pan. Stir well to combine the spices with the onion-tomato mixture.
Introduce the sliced okra to the pan and mix gently until all the pieces are well-coated with the spice mixture.
Cover the pan with a lid and cook on low heat for about 10-12 minutes, stirring occasionally. This helps the okra to cook evenly while retaining its crunch.
Remove the lid and increase the heat to medium-high. Add the slit green chili and sauté for another 3-5 minutes, allowing the okra to slightly crisp up.
Once the okra is cooked through and slightly crisp, remove the pan from the heat.
Squeeze fresh lemon juice over the cooked bhindi, adjust to taste.
Garnish with freshly chopped cilantro and serve warm as a side dish with roti or steamed rice.
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 62 mg | 3% | |
| Total Carbohydrate | 62.6 g | 23% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 17.9 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 514 mg | 40% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2286 mg | 49% | |
*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.
