Heart-Healthy Bhindi Masala
Delight your taste buds with this flavorful and nutritious Heart-Healthy Bhindi Masala, a vibrant twist on the classic Indian dish. Made with fresh okra, aromatic spices like ground cumin and turmeric, and a touch of heart-conscious olive oil, this recipe is crafted to be as healthy as it is delicious. Sautéed onions, garlic, and ginger form a fragrant base, while juicy tomatoes add a tangy depth to the curry. A bright finish of fresh cilantro and a squeeze of lemon juice elevate the flavors beautifully. Perfectly tender okra pairs wonderfully with fiber-rich steamed brown rice or whole wheat chapatis, making it a wholesome, plant-based meal. Ready in just 40 minutes, this easy-to-make dish is perfect for anyone seeking a low-fat, nutrient-dense recipe without compromising on taste.
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Ingredients
- 500 grams fresh okra
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 2 medium, finely chopped tomato
- 3 cloves, minced garlic
- 1 inch piece, minced ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon or to taste salt
- 2 tablespoons, chopped fresh cilantro
- 1 tablespoon lemon juice
Directions
Step 1
Wash the okra under running water and pat them dry with a clean kitchen towel or paper towels. Trim the ends and cut each okra into 1-inch pieces.
Step 2
Heat the olive oil in a non-stick pan over medium heat. Add the chopped onion and sauté until it turns translucent, about 5 minutes.
Step 3
Add the minced garlic and ginger to the pan and sauté for another 2 minutes until they are fragrant.
Step 4
Stir in the chopped tomatoes and cook until they are soft and the oil begins to separate, about 5 minutes more.
Step 5
Add the ground coriander, ground cumin, turmeric powder, red chili powder, and salt. Mix well and cook for 1 minute to let the spices release their aroma.
Step 6
Toss in the okra pieces and gently mix until they are well coated with the spice mixture.
Step 7
Cover the pan and let the okra cook on medium-low heat for about 15 minutes, stirring occasionally until they are tender and cooked through.
Step 8
Turn off the heat and sprinkle fresh lemon juice over the bhindi masala.
Step 9
Garnish with chopped fresh cilantro and give it a final mix before serving.
Step 10
Serve warm with steamed brown rice or whole wheat chapatis for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (1030.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 653.7 |
| Total Fat 31.1g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 0mg | 0% |
| Sodium 4763.8mg | 0% |
| Total Carbohydrate 89.7g | 0% |
| Dietary Fiber 23.6g | 0% |
| Total Sugars 37.9g | |
| Protein 16.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 550.7mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 2509.7mg | 0% |
Source of Calories