Heart-Healthy Bhindi Chutney

Elevate your meals with this vibrant and nutritious Heart-Healthy Bhindi Chutney, a flavorful twist on traditional Indian condiments. Made with tender, sautéed okra (bhindi), aromatic curry leaves, and zesty spices like turmeric and cumin, this chutney is blended to a coarse, velvety texture for maximum taste. A splash of lemon juice and a dash of red chili powder bring a perfect balance of tang and heat, while olive oil keeps it light and heart-friendly. Packed with fiber and low in calories, this chutney is perfect as a wholesome side dish for rice or as a flavorful spread on whole-grain bread. Easy to make in just 35 minutes, it’s the ultimate companion for health-conscious food lovers craving bold, earthy flavors!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams fresh okra (bhindi)
• 1 medium onion
• 1 medium tomato
• 1 inch piece ginger
• 2 pieces green chili
• 2 tablespoons coriander leaves
• 10 leaves curry leaves
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon cumin powder
• 0.5 teaspoon red chili powder
• 0 to taste salt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the okra under running water, drain well, and pat dry using a kitchen towel. This helps reduce the slime.

Step 2

Trim the ends of the okra and slice them into thin rounds.

Step 3

Finely chop the onion and tomato. Peel and grate the ginger.

Step 4

Heat 1 tablespoon of olive oil in a pan over medium heat. Add the mustard seeds and cumin seeds and let them crackle.

Step 5

Add the curry leaves, chopped onions, and green chilies. Sauté until the onions are translucent.

Step 6

Add the grated ginger and sauté for another minute until the raw smell disappears.

Step 7

Add the chopped tomatoes and cook until they turn soft and pulpy.

Step 8

Add the okra slices, turmeric powder, cumin powder, and red chili powder. Stir well to combine the spices with the vegetables.

Step 9

Cover and cook on low heat for about 15 minutes or until the okra is cooked through and no longer slimy. Stir occasionally to prevent sticking.

Step 10

Once the okra is cooked, add salt to taste, and mix well.

Step 11

Remove from heat and let it cool slightly. Add lemon juice and mix.

Step 12

Transfer the mixture to a food processor. Add the chopped coriander leaves and blend until you achieve a coarse paste consistency.

Step 13

Return the chutney to the pan. Add the remaining 1 tablespoon of olive oil and sauté for 2 more minutes.

Step 14

Let the chutney cool and serve it as a side with rice or as a spread on whole-grain bread.

Nutrition Facts

Serving size	636.3 grams (636.3g)

Amount per serving	% Daily Value*
Calories	520

Total Fat 31.60g	41%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3578mg	156%
Total Carbohydrate 56.70g	21%
Dietary Fiber 14.70g	53%
Total Sugars 23.60g
Protein 11.10g	22%

Vitamin D 0IU	0%
Calcium 343mg	26%
Iron 7mg	41%
Potassium 1626mg	35%

*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: 51.2%

Protein: 8.0%

Carbs: 40.8%