Heart-Healthy Bhindi Fry

Elevate your dinner table with this delicious and nutritious Heart-Healthy Bhindi Fry, a lighter twist on the classic Indian stir-fry. Made with fresh okra, sautéed in heart-friendly olive oil, and infused with aromatic spices like cumin, mustard seeds, turmeric, and a dash of tangy amchur (dried mango powder), this recipe combines bold flavors with a wholesome cooking approach. The onions and garlic lend depth, while the green chilies add a gentle kick, all coming together in just 25 minutes. Perfect as a vegetarian side dish, this low-sodium, cholesterol-conscious recipe pairs beautifully with whole-grain roti or brown rice for a balanced, flavorful meal. Explore this quick, guilt-free way to enjoy crispy, flavorful okra while embracing a healthier lifestyle!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra (bhindi)
• 2 tablespoons olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon dried mango powder (amchur)
• 1 teaspoon coriander powder
• 2 large, finely chopped garlic cloves
• 1 medium, finely sliced onion
• 2 slit green chilies
• 2 tablespoons fresh coriander leaves
• 1 teaspoon, or to taste salt

Directions

Step 1

Begin by washing the okra thoroughly under running water. Pat them dry using a kitchen towel to remove moisture. This is crucial to avoid sliminess while cooking.

Step 2

Cut the okra into 1/2-inch pieces, discarding the ends.

Step 3

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

Step 4

Add mustard seeds and cumin seeds to the pan. Allow them to splutter and release their aroma, usually about 30 seconds.

Step 5

Add the finely chopped garlic and sliced onion to the pan. Sauté until the onion turns golden brown.

Step 6

Introduce the slit green chilies to the pan, stirring them in with the onions and garlic.

Step 7

Lower the heat slightly and add the turmeric powder, red chili powder, coriander powder, and salt. Stir to ensure the spices are well combined.

Step 8

Increase the heat slightly. Add the chopped okra to the pan and mix well, ensuring the spices evenly coat the pieces.

Step 9

Cook the okra uncovered for 15 minutes, stirring occasionally. This helps in reducing the moisture and promotes a slightly crispy texture.

Step 10

Sprinkle the dried mango powder (amchur) over the okra, stirring to combine. This adds a hint of tanginess to the dish.

Step 11

Continue to cook for an additional 5 minutes until the okra is tender and fully cooked. Adjust the seasoning as needed.

Step 12

Turn off the heat and garnish with freshly chopped coriander leaves.

Step 13

Serve the Heart-Healthy Bhindi Fry as a side dish or along with whole grain bread or cooked brown rice for a wholesome meal.

Nutrition Facts

Serving size	740.6 grams (740.6g)

Amount per serving	% Daily Value*
Calories	557

Total Fat 31.70g	41%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2419mg	105%
Total Carbohydrate 65.00g	24%
Dietary Fiber 21.60g	77%
Total Sugars 17.40g
Protein 14.80g	30%

Vitamin D 0IU	0%
Calcium 527mg	41%
Iron 8mg	44%
Potassium 2071mg	44%

*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: 47.2%

Protein: 9.8%

Carbs: 43.0%