High Protein Bhindi Chutney

Elevate your chutney game with this innovative and nutritious High Protein Bhindi Chutney! Packed with the goodness of tender, sautéed okra (bhindi), and boosted by nutty roasted chana dal and urad dal, this recipe is a protein-rich twist on a classic Indian condiment. Aromatic spices like cumin, mustard seeds, and curry leaves lend an irresistible flavor, while a hint of tangy tamarind adds a zesty punch. Perfectly creamy and versatile, this chutney pairs beautifully with soft rotis, steamed rice, or as a flavorful dip for snacks. Quick to prepare and loaded with plant-based protein, this high-protein chutney is an ideal choice for health-conscious foodies looking for a delicious, wholesome accompaniment.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Okra (bhindi)
• 50 grams Split chickpeas (chana dal)
• 25 grams Whole urad dal
• 2 pieces Green chilies
• 10 leaves Curry leaves
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Asafoetida (hing)
• 1 tablespoon Tamarind paste
• 0.75 teaspoon Salt
• 2 tablespoons Olive oil
• 100 milliliters Water
• 20 grams Coriander leaves

Directions

Step 1

Wash the okra thoroughly under running water and pat them dry with a kitchen towel. Chop the okra into small pieces and set aside.

Step 2

In a pan over medium heat, dry roast the chana dal and urad dal until they are golden brown and emit a nutty aroma. Remove from the pan and set aside to cool.

Step 3

In the same pan, heat 1 tablespoon of olive oil. Add mustard seeds and cumin seeds. When they start to splutter, add the curry leaves, chopped okra, green chilies, turmeric powder, and asafoetida.

Step 4

Cook the okra on medium heat while stirring occasionally. It should take about 8-10 minutes for the okra to become soft and cooked completely.

Step 5

Let the cooked okra cool slightly. Then, transfer it to a blender along with the roasted dals, tamarind paste, salt, and around 100 milliliters of water.

Step 6

Blend the mixture into a smooth chutney. Adjust the seasoning and consistency as needed by adding more salt or water.

Step 7

In a small pan, heat the remaining 1 tablespoon of olive oil and add an additional teaspoon of mustard seeds and a few curry leaves for tempering. Pour this tempered oil over the chutney.

Step 8

Garnish with freshly chopped coriander leaves and serve the high protein bhindi chutney with rotis, rice, or use it as a dip for snacks.

Nutrition Facts

Serving size	537.7 grams (537.7g)

Amount per serving	% Daily Value*
Calories	692

Total Fat 33.60g	43%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1839mg	80%
Total Carbohydrate 82.70g	30%
Dietary Fiber 21.60g	77%
Total Sugars 20.30g
Protein 23.40g	47%

Vitamin D 0IU	0%
Calcium 367mg	28%
Iron 10mg	56%
Potassium 1828mg	39%

*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: 41.6%

Protein: 12.9%

Carbs: 45.5%