High Protein Aloo Bhindi Fry

Elevate your weeknight dinners with this nutritious and flavorful High Protein Aloo Bhindi Fry! This Indian-inspired stir-fry combines tender okra (bhindi) and golden potatoes with a protein-packed twist—crumbled tofu. Seasoned with aromatic spices like cumin, turmeric, and garam masala, and enriched with the brightness of fresh cilantro and a squeeze of lemon, this dish is a vibrant explosion of taste and texture. Not only is it quick to prepare in just under an hour, but it’s also a vegetarian and high-protein option that pairs perfectly with roti, naan, or steamed rice. Ideal for those seeking a healthy and satisfying meal, this recipe is sure to become a family favorite!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 250 grams Bhindi (Okra)
• 2 medium-sized Potatoes
• 200 grams Firm Tofu
• 1 medium-sized Onion
• 1 medium-sized Tomato
• 1 inch piece Ginger
• 4 pieces Garlic cloves
• 2 pieces Green chilies
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 3 tablespoons Oil
• 2 tablespoons Cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Wash the bhindi thoroughly, pat dry, and cut into 1-inch pieces.

Step 2

Peel and dice the potatoes into small cubes.

Step 3

Crumble the tofu into small pieces by hand or with a fork.

Step 4

Finely chop the onion, tomato, ginger, garlic, and green chilies.

Step 5

Heat oil in a large skillet over medium heat.

Step 6

Add cumin seeds and let them splutter.

Step 7

Add chopped onions, ginger, and garlic, and sauté until the onions are golden brown.

Step 8

Stir in the chopped tomatoes and green chilies, cooking until the tomatoes are soft.

Step 9

Add turmeric powder, red chili powder, coriander powder, and salt, and mix well.

Step 10

Increase the heat to medium-high and add the diced potatoes. Cook for about 8-10 minutes, stirring occasionally.

Step 11

Add the cut bhindi and cook for another 10 minutes, stirring occasionally, until they are tender.

Step 12

Toss in the crumbled tofu and stir gently to combine the flavors, cooking for an additional 5 minutes.

Step 13

Sprinkle garam masala and mix well.

Step 14

Turn off the heat and garnish with chopped cilantro and a squeeze of lemon juice.

Step 15

Serve hot as a side dish or with bread like roti or naan.

Nutrition Facts

Serving size	1256.5 grams (1256.5g)

Amount per serving	% Daily Value*
Calories	1180

Total Fat 54.70g	70%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 3654mg	159%
Total Carbohydrate 149.10g	54%
Dietary Fiber 26.20g	94%
Total Sugars 30.40g
Protein 42.20g	84%

Vitamin D 0IU	0%
Calcium 706mg	54%
Iron 15mg	81%
Potassium 4029mg	86%

*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: 39.1%

Protein: 13.4%

Carbs: 47.4%