High Protein Bhindi Sabji

Elevate your everyday vegetable curry with this High Protein Bhindi Sabji, a wholesome and flavorful dish packed with plant-based protein! This unique twist on the classic bhindi (okra) sabji combines tender okra, protein-rich masoor dal (lentils), and soft cubes of tofu, creating a satisfying and nutritious meal that's perfect for vegetarians and fitness enthusiasts alike. Seasoned with aromatic spices like cumin, turmeric, and garam masala, and infused with the flavors of fresh ginger, garlic, and tomatoes, this one-pan recipe is as delicious as it is easy to prepare. Ready in under an hour, it's an excellent choice for a healthy dinner that doesn’t compromise on taste. Serve this hearty sabji with roti, rice, or quinoa, and enjoy a dish that’s as delicious as it is nourishing.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams fresh okra (bhindi)
• 100 grams lentils (masoor dal)
• 150 grams firm tofu
• 1 medium onion
• 1 large tomato
• 1 inch piece ginger
• 3 units garlic cloves
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 1 teaspoon salt
• 2 tablespoons oil
• 250 milliliters water
• 2 tablespoons fresh coriander leaves

Directions

Step 1

Rinse the lentils thoroughly in water and soak them for 15 minutes.

Step 2

Wash and dry the okra with a clean cloth. Cut off the tops and tails and slice them into 1-inch pieces.

Step 3

Dice the tofu into small cubes.

Step 4

Finely chop the onion, tomato, ginger, and garlic.

Step 5

Heat oil in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.

Step 6

Add the chopped onions and sauté until they become translucent.

Step 7

Add the ginger and garlic, and cook for another minute until fragrant.

Step 8

Stir in the tomatoes and cook until they are soft and oil starts to separate from the masala.

Step 9

Drain the lentils and add them to the pan. Pour in the water, cover, and let it cook for about 10 minutes.

Step 10

Add the tofu cubes, coriander powder, turmeric powder, red chili powder, and salt. Mix well.

Step 11

Add the sliced okra. Cover the pan and cook for another 10 minutes, stirring occasionally, until the okra is tender.

Step 12

Sprinkle garam masala and mix well adjusted the salt to taste.

Step 13

Garnish with freshly chopped coriander leaves before serving.

Nutrition Facts

Serving size	(1402.6g)

Amount per serving	% Daily Value*
Calories	844.1

Total Fat 38.6g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 4188.5mg	0%
Total Carbohydrate 102.7g	0%
Dietary Fiber 32.2g	0%
Total Sugars 33.5g
Protein 40.4g	0%

Vitamin D 0IU	0%
Calcium 801.1mg	0%
Iron 14.1mg	0%
Potassium 2880.4mg	0%

*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: 37.8%

Protein: 17.6%

Carbs: 44.7%