Heart-Healthy Bhindi Bhujiya

Embrace the vibrant flavors and nourishing simplicity of *Heart-Healthy Bhindi Bhujiya*, a light and wholesome Indian stir-fried okra dish designed with your wellness in mind. This recipe swaps traditional cooking oils for heart-friendly olive oil and transforms fresh okra, aromatic cumin seeds, and a blend of warm spices into a side dish bursting with bold, earthy flavors. The dish is accented with a refreshing squeeze of lemon juice and a sprinkle of fresh cilantro, elevating its zesty, herbaceous finish. Perfectly tender yet slightly crisp, this low-calorie, nutrient-packed dish is ready in just 35 minutes, making it an ideal choice for a healthy weeknight dinner. Pair it with whole-grain roti or nutty brown rice for a balanced meal that’s as delicious as it is nourishing. Key terms: heart-healthy recipes, okra stir-fry, easy Indian side dish.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Fresh okra (bhindi)
• 2 tablespoons Olive oil
• 1 medium Onion, finely sliced
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.75 teaspoon Salt
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Wash and dry the okra thoroughly. It's crucial to remove any moisture to prevent sliminess.

Step 2

Slice the okra into thin rounds, approximately 1/4 inch thick.

Step 3

Heat olive oil in a large non-stick pan over medium heat.

Step 4

Add cumin seeds and let them sizzle for a few seconds until they release their aroma.

Step 5

Add the sliced onion to the pan and sauté until they turn translucent, about 3-4 minutes.

Step 6

Next, add the sliced okra to the pan. Stir well to coat the okra with oil and onions.

Step 7

Cook on medium heat for about 10 minutes, stirring occasionally, until the okra begins to turn slightly crisp.

Step 8

Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the okra. Mix well to ensure the spices are evenly distributed.

Step 9

Continue to cook on low-medium heat for another 5-7 minutes until the okra is tender and cooked through.

Step 10

Once cooked, turn off the heat and sprinkle lemon juice over the bhindi bhujiya. Stir gently to mix.

Step 11

Garnish the dish with freshly chopped cilantro before serving.

Step 12

Serve hot as a side dish or a light meal paired with whole grain roti or brown rice.

Nutrition Facts

Serving size	666.1 grams (666.1g)

Amount per serving	% Daily Value*
Calories	489

Total Fat 30.30g	39%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1820mg	79%
Total Carbohydrate 52.70g	19%
Dietary Fiber 19.70g	70%
Total Sugars 12.80g
Protein 11.80g	24%

Vitamin D 0IU	0%
Calcium 484mg	37%
Iron 7mg	39%
Potassium 1800mg	38%

*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: 51.4%

Protein: 8.9%

Carbs: 39.7%