Low Sodium Bhindi Fry

Discover a healthier twist on a beloved Indian side dish with this Low Sodium Bhindi Fry! This recipe transforms fresh, tender okra (bhindi) into a flavorful, stir-fried delight without relying on excess salt. Infused with aromatic spices like turmeric, cumin, and garam masala, and brightened by the tang of amchur (dry mango powder) and a squeeze of lemon juice, this dish is a perfect balance of bold flavors and wholesome eating. Its quick cooking process preserves the okra's crisp-tender texture while keeping it free from sliminess. Finished with a touch of fresh coriander, this low sodium version of bhindi fry is perfect for pairing with chapati or steamed rice, making it an ideal choice for those pursuing heart-healthy or low-sodium diets. Ready in under 40 minutes, it's a nutritious and delicious addition to your dinner table.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Fresh okra (bhindi)
• 2 tablespoons Oil (preferably mustard or vegetable)
• 1 medium Onion, thinly sliced
• 2 cloves Garlic cloves, minced
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Amchur (dry mango powder)
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Wash the okra thoroughly and dry them using a clean kitchen towel. It is important that the okra is completely dry to prevent it from becoming slimy.

Step 2

Trim the ends of the okra and slice them into thin rounds (approximately 1/4 inch thick).

Step 3

Heat oil in a large non-stick pan over medium heat.

Step 4

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

Step 5

Add the sliced onion and sauté it in the oil for 3-4 minutes until it turns soft and translucent.

Step 6

Stir in the minced garlic and cook for another minute until fragrant.

Step 7

Add the sliced okra to the pan and mix well to coat all pieces with the oil and onion mixture.

Step 8

Reduce the heat to medium-low and continue to cook the okra, stirring occasionally, for about 15-20 minutes until it is tender and lightly browned.

Step 9

Stir in the turmeric powder, red chili powder, coriander powder, garam masala, and amchur. Mix well to ensure all the spices are evenly distributed.

Step 10

Cook for an additional 2-3 minutes to blend the flavors.

Step 11

Remove from heat and squeeze lemon juice over the cooked okra.

Step 12

Garnish with chopped fresh coriander leaves before serving.

Step 13

Serve hot as a side dish with chapati or rice.

Nutrition Facts

Serving size	(672.0g)

Amount per serving	% Daily Value*
Calories	502.5

Total Fat 30.6g	0%
Saturated Fat 3.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 50.9mg	0%
Total Carbohydrate 56.4g	0%
Dietary Fiber 20.6g	0%
Total Sugars 13.8g
Protein 12.6g	0%

Vitamin D 0IU	0%
Calcium 505.4mg	0%
Iron 7.8mg	0%
Potassium 1898.8mg	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: 49.9%

Protein: 9.1%

Carbs: 40.9%