Low Sodium Bhindi Fry
Delight in the vibrant flavors of this Low Sodium Bhindi Fry, a healthier take on the classic Indian side dish. This easy-to-make recipe features tender, golden-brown okra sautéed with aromatic spices like turmeric, coriander, and garam masala, all perfectly balanced with the tanginess of amchur and fresh lemon juice. By keeping the sodium content low, this dish remains light and heart-healthy without compromising on taste. The addition of onions and garlic enhances its earthy flavor, while a garnish of fresh coriander leaves provides a fragrant finishing touch. Ready in just 40 minutes, this flavorful stir-fry is perfect as a side dish for chapati or steamed rice, offering a wholesome, gluten-free, and vegetarian option for your next family meal.
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Recipe Information
Ingredients
- 500 grams Fresh okra (bhindi)
- 2 tablespoons Oil (preferably mustard or vegetable)
- 1 medium Onion, thinly sliced
- 2 cloves Garlic cloves, minced
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Amchur (dry mango powder)
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Wash the okra thoroughly and dry them using a clean kitchen towel. It is important that the okra is completely dry to prevent it from becoming slimy.
Trim the ends of the okra and slice them into thin rounds (approximately 1/4 inch thick).
Heat oil in a large non-stick pan over medium heat.
Add cumin seeds to the hot oil and let them sizzle for a few seconds until aromatic.
Add the sliced onion and sauté it in the oil for 3-4 minutes until it turns soft and translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced okra to the pan and mix well to coat all pieces with the oil and onion mixture.
Reduce the heat to medium-low and continue to cook the okra, stirring occasionally, for about 15-20 minutes until it is tender and lightly browned.
Stir in the turmeric powder, red chili powder, coriander powder, garam masala, and amchur. Mix well to ensure all the spices are evenly distributed.
Cook for an additional 2-3 minutes to blend the flavors.
Remove from heat and squeeze lemon juice over the cooked okra.
Garnish with chopped fresh coriander leaves before serving.
Serve hot as a side dish with chapati or rice.
Nutrition Facts
Calories |
502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 51 mg | 2% | |
| Total Carbohydrate | 56.4 g | 21% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 13.8 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 505 mg | 39% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1899 mg | 40% | |
*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.
