Mediterranean Diet Bhindi Bhujiya

Infused with bold spices and heart-healthy ingredients, Mediterranean Diet Bhindi Bhujiya is a fusion twist on the classic Indian okra stir-fry. This vibrant dish features tender slices of okra sautéed in rich olive oil, teamed with caramelized red onions, juicy tomatoes, and a fragrant blend of ground coriander, cumin, turmeric, and chili powder. With a touch of zesty lemon and a garnish of fresh cilantro, it balances robust flavors and fresh brightness in every bite. Perfect as a vegetarian main or a flavorful side, this quick, 35-minute recipe aligns with the principles of the Mediterranean diet, offering a wholesome, gluten-free, and nutrient-packed option for your dinner table. Serve it with warm flatbreads or a simple quinoa pilaf for a satisfying and healthy meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Okra (Bhindi)
• 2 tablespoons Olive oil
• 1 large Red onion
• 1 large Tomato
• 3 units Garlic cloves
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro
• 0.5 units Lemon

Directions

Step 1

Start by washing the okra thoroughly under running water. Use a clean kitchen towel to pat them dry completely. This is essential to avoid sliminess while cooking.

Step 2

Once dry, trim off both ends of the okra and slice them into thin rounds, approximately 1/4 inch thick.

Step 3

Peel and finely slice the red onion. Then, dice the tomato and mince the garlic cloves.

Step 4

Heat olive oil in a large pan over medium heat. Once hot, add the minced garlic and sliced onions, sautéing them until the onions become soft and translucent.

Step 5

Add the coriander, cumin, red chili powder, turmeric, and salt to the pan. Stir well to combine the spices with the onions and garlic.

Step 6

Increase the heat to medium-high and add the sliced okra to the pan. Toss them gently with the spice mixture, ensuring they are well-coated.

Step 7

Cook the okra uncovered for about 10 minutes, stirring occasionally. Allow them to become slightly crispy and ensure they cook evenly.

Step 8

Add the diced tomato to the okra, stirring to mix everything. Lower the temperature to medium and cover the pan. Let it cook for another 5 minutes or until tomatoes soften and meld with the okra.

Step 9

Taste the dish, adjusting the salt if needed. Turn off the heat and garnish with freshly chopped cilantro.

Step 10

Squeeze the juice of half a lemon over the Bhindi Bhujiya before serving for a fresh zesty finish.

Nutrition Facts

Serving size	(918.6g)

Amount per serving	% Daily Value*
Calories	596.3

Total Fat 30.7g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 4151.1mg	0%
Total Carbohydrate 77.6g	0%
Dietary Fiber 23.3g	0%
Total Sugars 29.7g
Protein 15.2g	0%

Vitamin D 0IU	0%
Calcium 537.1mg	0%
Iron 7.9mg	0%
Potassium 2263.6mg	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: 42.7%

Protein: 9.4%

Carbs: 47.9%