Low Sodium Bhindi Sabji
Delight in the vibrant flavors of this Low Sodium Bhindi Sabji, a healthy spin on the traditional Indian okra stir-fry. Perfect for those watching their salt intake, this nutrient-packed recipe focuses on the natural sweetness of okra enhanced by an aromatic blend of spices like turmeric, cumin, and coriander. Fresh ingredients like ginger, garlic, and green chili add layers of zest, while amchur (dry mango powder) imparts a tangy twist. Quick to prepare in just 40 minutes, this wholesome dish is ideal for busy weeknights and pairs beautifully with chapati or steamed rice. Garnished with fresh cilantro, it's a guilt-free, flavorful staple for a low-sodium diet.
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Recipe Information
Ingredients
- 500 grams okra (bhindi)
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon amchur (dry mango powder)
- 1 medium green chili, chopped
- 1 teaspoon ginger, grated
- 1 medium onion, chopped
- 2 units garlic cloves, minced
- 1 medium tomato, chopped
- 2 tablespoons fresh cilantro, chopped
Instructions
Wash the okra thoroughly under running water. Pat dry with a clean kitchen towel and slice off the ends. Cut the okra into 1-inch pieces.
In a large non-stick pan, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds; let them crackle and release their aroma for about 30 seconds.
Add the chopped onion to the pan and sauté until they become translucent, about 3-4 minutes.
Stir in the garlic and ginger, cooking for another 1-2 minutes until the raw smell dissipates.
Add the chopped green chili and tomato. Cook until the tomato becomes soft, about 5 minutes.
Sprinkle in the turmeric powder, red chili powder, coriander powder, and amchur. Mix well to coat the onion-tomato mixture with the spices.
Add the sliced okra to the pan, stirring to combine with the spiced mixture. Cover the pan with a lid and cook on low heat, stirring occasionally, for about 15 minutes or until the okra is tender.
Once cooked, adjust the seasoning if necessary. Since this is a low-sodium dish, you can enhance flavors with additional spices or a touch more amchur.
Garnish with fresh cilantro before serving.
Serve warm, paired with chapati or rice.
Nutrition Facts
Calories |
515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 61 mg | 3% | |
| Total Carbohydrate | 61.5 g | 22% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 17.1 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 517 mg | 40% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2210 mg | 47% | |
*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.
