Low Fat Bhindi Masala

Savor the rich, earthy flavors of this *Low Fat Bhindi Masala*, a healthy twist on a classic Indian favorite! Made with tender okra (bhindi) cooked in a flavorful blend of tomatoes, onions, and aromatic spices, this dish is low in fat yet big on taste. The non-stick cooking method uses just a spritz of oil or cooking spray, while vibrant spices like cumin, coriander, and garam masala infuse every bite with authentic goodness. With a quick 15-minute prep and a one-pan cooking process, this wholesome recipe is perfect for busy weeknights. Serve it hot with roti or steamed rice for a guilt-free, satisfying meal that’s as nutritious as it is delicious. A must-try for lovers of healthy Indian cuisine!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh bhindi (okra)
• 1 large onion
• 2 medium tomatoes
• 2 green chillies
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 1 teaspoon salt
• 5 grams cooking spray or a few drops of oil
• 2 tablespoons fresh coriander leaves

Directions

Step 1

Wash the bhindi (okra) thoroughly in water. Pat them dry with a clean cloth or paper towels to remove excess moisture.

Step 2

Trim both ends of the bhindi and cut them into 1-inch pieces.

Step 3

Slice the onion into thin strips. Chop the tomatoes and green chillies finely.

Step 4

Heat a non-stick pan over medium heat and lightly coat it with cooking spray or add just a few drops of oil.

Step 5

Add the cumin seeds to the pan and allow them to sizzle for a few seconds.

Step 6

Add the sliced onions to the pan and sauté until they turn translucent.

Step 7

Add the green chillies and ginger-garlic paste. Cook for 2 minutes until the raw smell disappears.

Step 8

Add the chopped tomatoes and cook until they soften and start to break down into a paste-like consistency.

Step 9

Stir in the turmeric powder, red chili powder, coriander powder, and salt. Mix well.

Step 10

Add the bhindi pieces to the pan. Toss them gently to coat with the spice and tomato mixture.

Step 11

Cover the pan with a lid and let the bhindi cook on low heat for about 15-20 minutes. Stir occasionally to ensure even cooking and prevent sticking.

Step 12

Once the bhindi is tender, sprinkle the garam masala over the dish and mix well.

Step 13

Garnish with freshly chopped coriander leaves and remove from heat.

Step 14

Serve the low fat bhindi masala hot with roti or rice.

Nutrition Facts

Serving size	(1024.0g)

Amount per serving	% Daily Value*
Calories	397.6

Total Fat 7.5g	0%
Saturated Fat 0.4g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2440.1mg	0%
Total Carbohydrate 78.8g	0%
Dietary Fiber 25.6g	0%
Total Sugars 25.8g
Protein 17.0g	0%

Vitamin D 0IU	0%
Calcium 546.4mg	0%
Iron 9.4mg	0%
Potassium 2841.7mg	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: 15.0%

Protein: 15.1%

Carbs: 69.9%