Mediterranean Diet Bhindi Fry

Elevate your weeknight dinners with this vibrant Mediterranean Diet Bhindi Fry, a flavorful twist on a traditional bhindi (okra) dish. This recipe combines tender okra, juicy cherry tomatoes, and sweet red onions, all sautéed to perfection in heart-healthy extra-virgin olive oil. Infused with a medley of warm spices like ground cumin, coriander, and smoky paprika, it delivers aromatic bliss in every bite. A refreshing drizzle of fresh lemon juice and a sprinkle of parsley add a zesty and herbaceous finish. Easy to prepare in just 35 minutes, this dish makes a nutritious side or a standout vegetarian main when paired with crusty bread or quinoa salad. Perfect for fans of Mediterranean cuisine and healthy eating, this recipe hits the mark for flavor, nutrition, and simplicity.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Okra (Bhindi)
• 2 tablespoons Extra-virgin olive oil
• 3 medium, finely chopped Garlic cloves
• 150 grams, halved Cherry tomatoes
• 1 medium, thinly sliced Red onion
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Smoked paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Fresh lemon juice
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

Start by washing the okra thoroughly. Pat them dry with a clean kitchen towel before trimming off the tops and tails.

Step 2

Slice the okra into halves lengthwise to allow for even cooking and ensure a delightful crispy texture.

Step 3

In a large non-stick skillet, heat the extra-virgin olive oil over medium heat.

Step 4

Add the finely chopped garlic and sauté for about 30 seconds, or until fragrant. Be cautious not to burn the garlic.

Step 5

Introduce the sliced red onions and cook until they turn translucent, approximately 3-4 minutes.

Step 6

Stir in the halved cherry tomatoes, allowing them to cook until they start to soften, about 2-3 minutes.

Step 7

Now, add the sliced okra to the skillet. Stir well to combine all the ingredients.

Step 8

Sprinkle the ground cumin, ground coriander, smoked paprika, salt, and black pepper over the okra mixture. Toss gently to ensure the spices coat the vegetables evenly.

Step 9

Continue cooking for an additional 10-12 minutes, stirring occasionally, until the okra is tender yet slightly crispy.

Step 10

Just before serving, drizzle fresh lemon juice over the bhindi fry and sprinkle chopped fresh parsley for a fresh, herby finish.

Step 11

Serve warm as a delightful side dish or a light main course, pairing well with warm crusty bread or a simple quinoa salad.

Nutrition Facts

Serving size	851.1 grams (851.1g)

Amount per serving	% Daily Value*
Calories	528

Total Fat 29.60g	38%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1242mg	54%
Total Carbohydrate 64.40g	23%
Dietary Fiber 22.30g	80%
Total Sugars 17.50g
Protein 14.50g	29%

Vitamin D 0IU	0%
Calcium 533mg	41%
Iron 7mg	39%
Potassium 2270mg	48%

*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: 45.8%

Protein: 10.0%

Carbs: 44.3%