Heart-Healthy Bhindi Ki Sabji

Elevate your mealtime with this *Heart-Healthy Bhindi Ki Sabji*, a light, flavorful dish bursting with nutrition and taste. This Indian stir-fried okra recipe combines tender, perfectly cooked bhindi (okra) with a medley of warming spices like turmeric, cumin, and coriander, making it both satisfying and nourishing. Cooked with a dash of heart-friendly extra virgin olive oil, fresh vegetables, and a zesty hint of lemon juice, this low-calorie vegetarian dish is ideal for those seeking wholesome, homemade comfort food. Ready in just 40 minutes, this diabetic-friendly and low-fat sabji pairs beautifully with whole grain chapati or brown rice, offering a balanced and vibrant meal for the whole family. Garnished with fresh coriander, it’s a true celebration of healthy eating without compromising on flavor!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Fresh bhindi (okra)
• 1 medium Onion
• 1 medium Tomato
• 1 inch piece Ginger
• 2 units Garlic cloves
• 1 unit Green chili
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Red chili powder
• 0.5 teaspoon Salt
• 1 tablespoon Extra virgin olive oil
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Wash the bhindi (okra) thoroughly under running water and pat dry using a kitchen towel. Ensure they are completely dry to avoid sliminess during cooking.

Step 2

Cut off the tops and ends of the okra, then slice them into 1/2 inch pieces.

Step 3

Finely chop the onion and tomato separately. Grate or mince the ginger and garlic, and slit the green chili lengthwise.

Step 4

In a large non-stick pan, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the cumin seeds and let them crackle for a few seconds.

Step 5

Add the chopped onion to the pan and sauté until it becomes translucent, about 5 minutes.

Step 6

Next, add the minced ginger, garlic, and slit green chili. Sauté for another 1-2 minutes until the raw smell dissipates.

Step 7

Stir in the chopped tomato and cook for 3-4 minutes until it becomes soft and the oil begins to separate.

Step 8

Add turmeric powder, coriander powder, red chili powder, and salt to the pan. Mix well to combine the spices with the onion-tomato mixture.

Step 9

Add the sliced okra to the pan. Stir everything together to ensure the okra is well coated with the spice mixture.

Step 10

Lower the heat to a simmer, cover the pan with a lid, and cook for about 15 minutes, stirring occasionally. This will keep the okra tender and prevent it from becoming sticky.

Step 11

Once the okra is cooked through, uncover and sprinkle lemon juice over the top. Adjust salt to taste if necessary.

Step 12

Garnish with freshly chopped coriander leaves and serve hot with whole grain chapati or brown rice.

Nutrition Facts

Serving size	847.3 grams (847.3g)

Amount per serving	% Daily Value*
Calories	446

Total Fat 16.50g	21%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2407mg	105%
Total Carbohydrate 73.50g	27%
Dietary Fiber 21.70g	78%
Total Sugars 26.20g
Protein 14.50g	29%

Vitamin D 0IU	0%
Calcium 508mg	39%
Iron 7mg	38%
Potassium 2210mg	47%

*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: 29.7%

Protein: 11.6%

Carbs: 58.7%