Low Sodium Bhindi Masala
Discover the vibrant flavors of 'Low Sodium Bhindi Masala,' a heart-healthy take on the classic Indian dish. This recipe showcases fresh okra (bhindi) cooked to perfection with aromatic spices like turmeric, cumin, coriander, and garam masala, all balanced by the tangy zest of fresh lemon juice. With no added salt, this recipe relies on a medley of natural flavors, including sautéed onions, garlic, ginger, and ripe tomatoes, to create a rich and satisfying masala. Ready in just 40 minutes, this wholesome, low-sodium meal pairs beautifully with roti, naan, or steamed rice, making it an ideal choice for health-conscious families craving authentic Indian cuisine. Perfect for meal prep or weeknight dinners, 'Low Sodium Bhindi Masala' is your answer to flavor-packed eating without compromise.
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Recipe Information
Ingredients
- 500 grams Fresh okra (bhindi)
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 2 medium, chopped Tomato
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 2 tablespoons, chopped Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Wash the okra thoroughly and pat dry with a kitchen towel. Ensure that the okra is completely dry to prevent sliminess during cooking.
Trim the ends of the okra and cut them into 1-inch pieces.
Heat olive oil in a large pan over medium heat.
Add the chopped onion and sauté until they turn golden brown, about 5 minutes.
Stir in the ginger paste and garlic paste, and sauté for another 2 minutes until the raw smell is gone.
Add the chopped tomatoes and cook until they become soft and mushy, about 4 minutes.
Stir in the turmeric powder, red chili powder, ground cumin, and ground coriander. Cook the spices for 1 minute to allow their flavors to blend.
Add the sliced okra to the pan and mix well, ensuring that the okra is coated with the spice and tomato mixture.
Cover the pan and cook on low heat for about 10-12 minutes, stirring occasionally, until the okra is tender and cooked.
Uncover and continue to cook for an additional 2-3 minutes, allowing any excess moisture to evaporate.
Sprinkle garam masala over the cooked okra and mix well.
Turn off the heat, add lemon juice, and garnish with chopped cilantro.
Serve hot with roti, naan, or steamed rice.
Nutrition Facts
Calories |
643 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2707 mg | 118% | |
| Total Carbohydrate | 86.7 g | 32% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 35.4 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 542 mg | 42% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2458 mg | 52% | |
*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.
