Nutrition Facts for Heart-healthy aloo bhindi

Heart-Healthy Aloo Bhindi

Discover the delight of "Heart-Healthy Aloo Bhindi," a wholesome Indian stir-fry that pairs tender okra (bhindi) with perfectly cooked potatoes in a flavorful blend of warming spices. This low-oil recipe uses heart-smart olive oil, aromatic cumin and mustard seeds, and a medley of turmeric, coriander, and red chili powder to create a vibrant, satisfying dish. Freshly grated ginger and garlic bring depth to the flavors, while a garnish of chopped cilantro adds a refreshing finish. Ready in just 40 minutes, this dish is perfect for busy weeknights and pairs beautifully with whole-grain bread or brown rice. Packed with fiber, nutrients, and bold flavors, it’s a delicious way to support your heart health without compromising on taste.

Nutriscore Rating: 80/100
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Image of Heart-Healthy Aloo Bhindi
Prep Time:15 mins
Cook Time:25 mins
Total Time:40 mins
Servings: 4

Ingredients

  • 300 grams Okra (Bhindi)
  • 2 pieces Potatoes (medium-sized)
  • 1.5 tablespoons Olive oil
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Cumin seeds
  • 0.5 teaspoon Turmeric powder
  • 0.5 teaspoon Red chili powder
  • 1 teaspoon Coriander powder
  • 1 teaspoon Salt
  • 1 piece Tomato (medium-sized)
  • 0.5 teaspoon Ginger (grated)
  • 2 pieces Garlic cloves
  • 2 tablespoons Fresh cilantro leaves (chopped)
  • 3 tablespoons Water

Directions

Step 1

Rinse the okra under running water, pat them dry with a kitchen towel, and slice them into 1-inch pieces.

Step 2

Peel the potatoes and chop them into small cubes.

Step 3

Heat 1 tablespoon of olive oil in a large non-stick pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.

Step 4

Add the grated ginger and garlic cloves, sauté for a minute until fragrant.

Step 5

Stir in the chopped potatoes, sprinkle a pinch of salt and turmeric powder. Cover the pan with a lid and cook over low heat for 7-8 minutes, stirring occasionally.

Step 6

In a separate pan, heat the remaining half tablespoon of olive oil. Add the sliced okra and cook on medium heat for 5-6 minutes until they are cooked but still tender. Stir occasionally to prevent sticking.

Step 7

Once the potatoes are partially cooked, add the cooked okra, diced tomato, red chili powder, coriander powder, and remaining salt. Stir everything well.

Step 8

Add 3 tablespoons of water to help blend the flavors and cover the pan. Simmer on low heat for another 7-8 minutes until the vegetables are fully cooked and the water is absorbed.

Step 9

Garnish the Aloo Bhindi with freshly chopped cilantro leaves before serving. Serve hot with whole-grain bread or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size 813.2 grams (813.2g)
Amount per serving % Daily Value*
Calories 639
Total Fat 24.40g 31%
Saturated Fat 3.70g 19%
Polyunsaturated Fat 2.00g
Cholesterol 0mg 0%
Sodium 2430mg 106%
Total Carbohydrate 98.30g 36%
Dietary Fiber 20.40g 73%
Total Sugars 11.00g
Protein 16.60g 33%
Vitamin D 0IU 0%
Calcium 362mg 28%
Iron 8mg 45%
Potassium 2928mg 62%
*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.

Source of Calories

Fat: 32.3%
Protein: 9.8%
Carbs: 57.9%