Keto Bhindi Masala

Elevate your low-carb meal repertoire with this vibrant and flavorful Keto Bhindi Masala! Packed with tender okra, aromatic spices, and a rich blend of onion, tomato, garlic, and ginger, this keto-friendly twist on the classic Indian dish is a quick and healthy option for weeknight dinners. Cooked in ghee or olive oil, this gluten-free and low-carb recipe ensures the okra remains perfectly crisp without any sliminess, thanks to proper drying and a simple cooking technique. Finished with a sprinkle of garam masala and fresh cilantro, this dish is bursting with warm, earthy flavors and pairs beautifully with cauliflower rice or as a standalone meal. Ready in just 35 minutes, it’s an enticing way to enjoy a wholesome Indian-inspired feast while staying true to your keto goals.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Okra (Bhindi)
• 3 tablespoons Ghee or Olive Oil
• 1 medium Onion
• 1 medium Tomato
• 3 cloves Garlic cloves
• 1 inch piece Ginger
• 1 small Green Chili
• 1 teaspoon Cumin Seeds
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Red Chili Powder
• 0.5 teaspoon Garam Masala
• 1 teaspoon Salt
• 2 tablespoons Cilantro

Directions

Step 1

Wash the okra thoroughly, pat dry with a clean kitchen towel, and slice it into round pieces about 1/2 inch thick. Ensure the okra is completely dry to prevent it from becoming sticky while cooking.

Step 2

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

Step 3

In a large, heavy-bottomed pan, heat the ghee or olive oil over medium heat.

Step 4

Add the cumin seeds to the hot oil and let them sizzle for a few seconds until fragrant.

Step 5

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

Step 6

Stir in the garlic, ginger, and green chili, and sauté for another minute until the raw aroma disappears.

Step 7

Add the chopped tomato to the pan and cook until they soften, around 4-5 minutes.

Step 8

Reduce the heat to low, then mix in the turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine the spices with the onion-tomato mixture.

Step 9

Increase the heat to medium-high, add the sliced okra, and stir well to coat them with the spice mixture.

Step 10

Cook the okra uncovered for about 10-12 minutes, stirring occasionally, until the okra is cooked through but not mushy.

Step 11

Sprinkle the garam masala over the cooked okra, mix gently, and adjust salt as per taste.

Step 12

Garnish with freshly chopped cilantro before serving hot as a keto-friendly meal.

Nutrition Facts

Serving size	(868.5g)

Amount per serving	% Daily Value*
Calories	716.5

Total Fat 45.1g	0%
Saturated Fat 26.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 107.5mg	0%
Sodium 3593.1mg	0%
Total Carbohydrate 74.6g	0%
Dietary Fiber 22.5g	0%
Total Sugars 25.6g
Protein 15.3g	0%

Vitamin D 0IU	0%
Calcium 536.6mg	0%
Iron 8.7mg	0%
Potassium 2262.2mg	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: 53.0%

Protein: 8.0%

Carbs: 39.0%