Mediterranean Diet Bhindi Fry
Elevate your weeknight dinners with this vibrant and healthy Mediterranean Diet Bhindi Fry, a modern twist on the traditional Indian okra stir-fry. Featuring tender slices of okra sautéed in nutrient-rich extra-virgin olive oil, this dish bursts with the bold flavors of garlic, smoky paprika, and earthy cumin, perfectly complemented by the sweetness of cherry tomatoes and the bright zest of fresh lemon juice. Topped with fragrant parsley, our Bhindi Fry is a wholesome, gluten-free recipe ideal for anyone embracing Mediterranean-inspired eating. Ready in just 35 minutes, this versatile dish shines as a savory side or a light main course when served with crusty bread or a refreshing quinoa salad. Discover the perfect balance of taste, health, and simplicity!
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Recipe Information
Ingredients
- 500 grams Okra (Bhindi)
- 2 tablespoons Extra-virgin olive oil
- 3 medium, finely chopped Garlic cloves
- 150 grams, halved Cherry tomatoes
- 1 medium, thinly sliced Red onion
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh lemon juice
- 2 tablespoons, chopped Fresh parsley
Instructions
Start by washing the okra thoroughly. Pat them dry with a clean kitchen towel before trimming off the tops and tails.
Slice the okra into halves lengthwise to allow for even cooking and ensure a delightful crispy texture.
In a large non-stick skillet, heat the extra-virgin olive oil over medium heat.
Add the finely chopped garlic and sauté for about 30 seconds, or until fragrant. Be cautious not to burn the garlic.
Introduce the sliced red onions and cook until they turn translucent, approximately 3-4 minutes.
Stir in the halved cherry tomatoes, allowing them to cook until they start to soften, about 2-3 minutes.
Now, add the sliced okra to the skillet. Stir well to combine all the ingredients.
Sprinkle the ground cumin, ground coriander, smoked paprika, salt, and black pepper over the okra mixture. Toss gently to ensure the spices coat the vegetables evenly.
Continue cooking for an additional 10-12 minutes, stirring occasionally, until the okra is tender yet slightly crispy.
Just before serving, drizzle fresh lemon juice over the bhindi fry and sprinkle chopped fresh parsley for a fresh, herby finish.
Serve warm as a delightful side dish or a light main course, pairing well with warm crusty bread or a simple quinoa salad.
Nutrition Facts
Calories |
528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1242 mg | 54% | |
| Total Carbohydrate | 64.4 g | 23% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 17.5 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 533 mg | 41% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2270 mg | 48% | |
*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.
