Mediterranean Diet Bhindi Ki Sabji
Elevate your vegetable game with this vibrant Mediterranean Diet Bhindi Ki Sabji, a fusion twist on the classic Indian okra stir-fry that pairs wholesome ingredients with heart-healthy flavors. This easy-to-make recipe features tender okra sautéed with aromatic onion, garlic, and a medley of spices like cumin, coriander, and paprika, all cooked in olive oil for a Mediterranean touch. Juicy tomatoes add a burst of freshness, while a splash of lemon juice and a sprinkle of parsley brighten the dish perfectly. With just 15 minutes of prep and 25 minutes of cooking, this nutritious, gluten-free dish is ideal as a flavorful side or a hearty vegetarian main served with flatbread. Perfect for fans of Mediterranean and Indian cuisines alike, it's a delicious celebration of fresh, nutrient-rich ingredients!
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Recipe Information
Ingredients
- 500 grams Okra (Bhindi)
- 2 tablespoons Olive oil
- 1 medium Onion
- 1 large Tomato
- 3 cloves Garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
Instructions
Wash the okra thoroughly and pat them dry with a clean kitchen towel. Trim the ends and slice each one into 1-inch pieces.
Finely chop the onion and garlic. Dice the tomato and set all aside.
Heat olive oil in a large frying pan over medium heat. Once hot, add the chopped onions and sauté until they turn translucent, about 3-4 minutes.
Add the garlic to the pan and cook for an additional 1-2 minutes, until fragrant.
Stir in the ground cumin, ground coriander, and paprika. Cook for about 1 minute to toast the spices.
Add the sliced okra to the pan and stir well to coat with the spices and onions.
Cook the okra on low to medium heat for about 10 minutes, stirring occasionally to prevent sticking. The okra should start to soften.
Add the diced tomato, salt, and black pepper to the pan. Mix well and allow it to cook uncovered for another 10 minutes, stirring occasionally. The okra should become tender and the tomatoes should break down.
Once the bhindi is cooked, turn off the heat and stir in the lemon juice.
Taste and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.
Serve warm with flatbread or as a side to your favorite Mediterranean-inspired meal.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4150 mg | 180% | |
| Total Carbohydrate | 76.6 g | 28% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 30.2 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 536 mg | 41% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2274 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.
