Heart-Healthy Bhindi Masala

Delight your taste buds with this flavorful and nutritious Heart-Healthy Bhindi Masala, a vibrant twist on the classic Indian dish. Made with fresh okra, aromatic spices like ground cumin and turmeric, and a touch of heart-conscious olive oil, this recipe is crafted to be as healthy as it is delicious. Sautéed onions, garlic, and ginger form a fragrant base, while juicy tomatoes add a tangy depth to the curry. A bright finish of fresh cilantro and a squeeze of lemon juice elevate the flavors beautifully. Perfectly tender okra pairs wonderfully with fiber-rich steamed brown rice or whole wheat chapatis, making it a wholesome, plant-based meal. Ready in just 40 minutes, this easy-to-make dish is perfect for anyone seeking a low-fat, nutrient-dense recipe without compromising on taste.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 large, finely chopped onion
• 2 medium, finely chopped tomato
• 3 cloves, minced garlic
• 1 inch piece, minced ginger
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon or to taste salt
• 2 tablespoons, chopped fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Wash the okra under running water and pat them dry with a clean kitchen towel or paper towels. Trim the ends and cut each okra into 1-inch pieces.

Step 2

Heat the olive oil in a non-stick pan over medium heat. Add the chopped onion and sauté until it turns translucent, about 5 minutes.

Step 3

Add the minced garlic and ginger to the pan and sauté for another 2 minutes until they are fragrant.

Step 4

Stir in the chopped tomatoes and cook until they are soft and the oil begins to separate, about 5 minutes more.

Step 5

Add the ground coriander, ground cumin, turmeric powder, red chili powder, and salt. Mix well and cook for 1 minute to let the spices release their aroma.

Step 6

Toss in the okra pieces and gently mix until they are well coated with the spice mixture.

Step 7

Cover the pan and let the okra cook on medium-low heat for about 15 minutes, stirring occasionally until they are tender and cooked through.

Step 8

Turn off the heat and sprinkle fresh lemon juice over the bhindi masala.

Step 9

Garnish with chopped fresh cilantro and give it a final mix before serving.

Step 10

Serve warm with steamed brown rice or whole wheat chapatis for a complete heart-healthy meal.

Nutrition Facts

Serving size	1030.6 grams (1030.6g)

Amount per serving	% Daily Value*
Calories	654

Total Fat 31.10g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 4764mg	207%
Total Carbohydrate 89.70g	33%
Dietary Fiber 23.60g	84%
Total Sugars 37.90g
Protein 16.80g	34%

Vitamin D 0IU	0%
Calcium 551mg	42%
Iron 8mg	46%
Potassium 2510mg	53%

*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: 39.7%

Protein: 9.5%

Carbs: 50.8%