High Protein Bhindi Ki Sabji

Elevate your traditional Bhindi Ki Sabji with this protein-packed twist! Our High Protein Bhindi Ki Sabji combines tender, stir-fried okra with nutrient-rich tofu and a touch of chickpea flour for added flavor and texture. Infused with aromatic Indian spices like turmeric, coriander, and garam masala, this hearty dish transforms a humble vegetable curry into a satisfying, health-conscious meal. Perfect for vegetarians and fitness enthusiasts alike, this recipe is a delightful blend of taste and nutrition. Serve it hot with roti, parathas, or steamed rice, and enjoy a wholesome, flavorful experience that's ready in just 45 minutes.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh bhindi (okra)
• 250 grams firm tofu
• 3 tablespoons chickpea flour (besan)
• 1 large onion
• 3 garlic cloves
• 1 inch ginger
• 1 green chili
• 2 medium tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 1 teaspoon salt
• 3 tablespoons oil
• 2 tablespoons fresh coriander leaves

Directions

Step 1

Wash the bhindi thoroughly under running water and pat dry with a cloth. Slice the bhindi into 1-inch pieces.

Step 2

Cut the tofu into small cubes and set aside.

Step 3

Peel and finely chop the onion, garlic, and ginger. Chop the tomatoes and green chili.

Step 4

Heat 1 tablespoon of oil in a large pan over medium heat. Add the sliced bhindi and stir-fry until they are slightly crispy and tender. Remove from the pan and set aside.

Step 5

In the same pan, add the remaining oil. Add cumin seeds and allow them to splutter.

Step 6

Add chopped onions to the pan and sauté until they turn golden brown.

Step 7

Add the ginger, garlic, and green chili, sautéing for another 2 minutes until aromatic.

Step 8

Add chopped tomatoes and cook until they become soft and mushy.

Step 9

Add turmeric powder, coriander powder, red chili powder, and salt. Mix well to combine the spices.

Step 10

Add the chickpea flour to the mixture. Stir continuously for 1-2 minutes to roast the flour slightly.

Step 11

Add the tofu cubes to the pan, mixing gently to coat them with the spice mixture.

Step 12

Return the cooked bhindi to the pan and mix well with the spices and tofu.

Step 13

Cover the pan and let it cook on low heat for 5-7 minutes to allow all flavors to meld together.

Step 14

Sprinkle garam masala and stir the sabji gently.

Step 15

Remove from heat and garnish with freshly chopped coriander leaves before serving.

Nutrition Facts

Serving size	1317.5 grams (1317.5g)

Amount per serving	% Daily Value*
Calories	1036

Total Fat 59.20g	76%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2489mg	108%
Total Carbohydrate 100.00g	36%
Dietary Fiber 30.90g	110%
Total Sugars 30.20g
Protein 48.60g	97%

Vitamin D 0IU	0%
Calcium 952mg	73%
Iron 14mg	78%
Potassium 3286mg	70%

*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: 47.3%

Protein: 17.2%

Carbs: 35.5%