Mediterranean Diet Bhindi Bhujiya
Discover a unique fusion of flavor and health with our "Mediterranean Diet Bhindi Bhujiya," a vibrant twist on the classic Indian okra stir-fry. This wholesome recipe combines the bold, earthy spices of cumin, coriander, and turmeric with the heart-healthy benefits of olive oil, making it a perfect fit for a Mediterranean diet. Tender okra is sautéed to perfection with caramelized onions, juicy tomatoes, and a touch of zesty lemon, creating a dish that’s both aromatic and nutrient-packed. Ready in just 35 minutes, this lighter, non-greasy version of Bhindi Bhujiya is low in fat, packed with fiber, and irresistibly flavorful. Serve it as a hearty side or pair it with warm flatbreads or brown rice for a balanced, plant-based meal. Perfect for health-conscious foodies and lovers of global cuisine!
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Recipe Information
Ingredients
- 500 grams Okra (Bhindi)
- 2 tablespoons Olive oil
- 1 large Red onion
- 1 large Tomato
- 3 units Garlic cloves
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro
- 0.5 units Lemon
Instructions
Start by washing the okra thoroughly under running water. Use a clean kitchen towel to pat them dry completely. This is essential to avoid sliminess while cooking.
Once dry, trim off both ends of the okra and slice them into thin rounds, approximately 1/4 inch thick.
Peel and finely slice the red onion. Then, dice the tomato and mince the garlic cloves.
Heat olive oil in a large pan over medium heat. Once hot, add the minced garlic and sliced onions, sautéing them until the onions become soft and translucent.
Add the coriander, cumin, red chili powder, turmeric, and salt to the pan. Stir well to combine the spices with the onions and garlic.
Increase the heat to medium-high and add the sliced okra to the pan. Toss them gently with the spice mixture, ensuring they are well-coated.
Cook the okra uncovered for about 10 minutes, stirring occasionally. Allow them to become slightly crispy and ensure they cook evenly.
Add the diced tomato to the okra, stirring to mix everything. Lower the temperature to medium and cover the pan. Let it cook for another 5 minutes or until tomatoes soften and meld with the okra.
Taste the dish, adjusting the salt if needed. Turn off the heat and garnish with freshly chopped cilantro.
Squeeze the juice of half a lemon over the Bhindi Bhujiya before serving for a fresh zesty finish.
Nutrition Facts
Calories |
541 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1997 mg | 87% | |
| Total Carbohydrate | 69.5 g | 25% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 19.4 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 524 mg | 40% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 2307 mg | 49% | |
*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.
