Heart-Healthy Bhindi Sabji

Delight your taste buds without compromising on health with this Heart-Healthy Bhindi Sabji, a wholesome twist on a classic Indian favorite! Made with fresh okra, aromatic spices, and a drizzle of heart-friendly olive oil, this recipe is perfect for anyone looking to enjoy a nourishing, plant-based meal. Each step in this easy, one-pan dish is designed to lock in flavor while maintaining the nutritional integrity of the ingredients—think antioxidant-rich turmeric, fiber-packed okra, and the bold zest of garlic and cumin. With just 15 minutes of prep and 25 minutes of cooking time, this vibrant, low-fat bhindi sabji is ideal for busy weeknights. Serve it alongside whole-grain roti or steamed brown rice for a balanced and satisfying meal. Perfect for health-conscious foodies, vegetarians, and those looking to support heart wellness, this dish is as delicious as it is nutritious!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 medium onion
• 1 medium tomato
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 0.75 teaspoon salt
• 2 cloves garlic
• 2 tablespoons fresh cilantro
• 2 tablespoons water

Directions

Step 1

Wash the okra thoroughly and pat them dry using a clean kitchen towel to remove any moisture. Cut off the ends and slice each okra into 1/2 inch pieces.

Step 2

Finely chop the onion, tomato, and garlic cloves. Set them aside.

Step 3

Heat 2 tablespoons of olive oil in a large non-stick pan over medium heat. Add 1 teaspoon cumin seeds and allow them to sizzle for a few seconds until aromatic.

Step 4

Add the chopped garlic to the pan and sauté for about 30 seconds until fragrant. Stir in the chopped onion and cook until the onion becomes translucent.

Step 5

Add the chopped tomato to the pan and cook for another 2-3 minutes, stirring occasionally, until the tomato softens.

Step 6

Now, add the sliced okra to the pan and stir well to combine with the onion-tomato mixture.

Step 7

Sprinkle 0.5 teaspoon turmeric powder, 1 teaspoon coriander powder, 0.5 teaspoon red chili powder, and 0.75 teaspoon salt over the okra. Mix well to evenly coat the okra with spices.

Step 8

Cook the okra uncovered for about 15 minutes over medium heat, stirring occasionally to prevent sticking. If the mixture starts sticking, add 1-2 tablespoons of water.

Step 9

Once the okra is tender and cooked, add 0.5 teaspoon garam masala and continue to cook for another 2 minutes.

Step 10

Turn off the heat and garnish with 2 tablespoons of chopped fresh cilantro.

Step 11

Serve the heart-healthy bhindi sabji warm with whole grain roti or brown rice.

Nutrition Facts

Serving size	857.6 grams (857.6g)

Amount per serving	% Daily Value*
Calories	572

Total Fat 30.90g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3001mg	130%
Total Carbohydrate 70.10g	25%
Dietary Fiber 21.70g	78%
Total Sugars 24.90g
Protein 14.70g	29%

Vitamin D 0IU	0%
Calcium 530mg	41%
Iron 9mg	48%
Potassium 2159mg	46%

*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: 45.1%

Protein: 9.5%

Carbs: 45.4%