Mediterranean Diet Bhindi Ki Sabji

Give a wholesome twist to a classic Indian dish with this Mediterranean Diet Bhindi Ki Sabji, a flavorful fusion that combines traditional spices with heart-healthy ingredients. This vibrant okra (bhindi) stir-fry is cooked with a luscious medley of garlic, onions, tomatoes, and aromatic spices like cumin, coriander, and paprika, all sautéed in nutrient-rich olive oil. A squeeze of fresh lemon juice and a sprinkle of parsley add a zesty, Mediterranean touch that perfectly complements the tender vegetables. With just 15 minutes of prep time and 25 minutes on the stove, this easy and nutritious dish serves as a versatile side or a light main course, ideal for pairing with flatbread or as part of a Mediterranean-inspired feast. Perfect for those following a plant-based or low-carb lifestyle, this recipe is a delicious way to embrace the health benefits of the Mediterranean diet without sacrificing familiar, comforting flavors.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Okra (Bhindi)
• 2 tablespoons Olive oil
• 1 medium Onion
• 1 large Tomato
• 3 cloves Garlic
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh parsley

Directions

Step 1

Wash the okra thoroughly and pat them dry with a clean kitchen towel. Trim the ends and slice each one into 1-inch pieces.

Step 2

Finely chop the onion and garlic. Dice the tomato and set all aside.

Step 3

Heat olive oil in a large frying pan over medium heat. Once hot, add the chopped onions and sauté until they turn translucent, about 3-4 minutes.

Step 4

Add the garlic to the pan and cook for an additional 1-2 minutes, until fragrant.

Step 5

Stir in the ground cumin, ground coriander, and paprika. Cook for about 1 minute to toast the spices.

Step 6

Add the sliced okra to the pan and stir well to coat with the spices and onions.

Step 7

Cook the okra on low to medium heat for about 10 minutes, stirring occasionally to prevent sticking. The okra should start to soften.

Step 8

Add the diced tomato, salt, and black pepper to the pan. Mix well and allow it to cook uncovered for another 10 minutes, stirring occasionally. The okra should become tender and the tomatoes should break down.

Step 9

Once the bhindi is cooked, turn off the heat and stir in the lemon juice.

Step 10

Taste and adjust seasoning if necessary. Garnish with freshly chopped parsley before serving.

Step 11

Serve warm with flatbread or as a side to your favorite Mediterranean-inspired meal.

Nutrition Facts

Serving size	(904.2g)

Amount per serving	% Daily Value*
Calories	595.8

Total Fat 30.8g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 4150.1mg	0%
Total Carbohydrate 76.6g	0%
Dietary Fiber 22.0g	0%
Total Sugars 30.2g
Protein 15.3g	0%

Vitamin D 0IU	0%
Calcium 536.0mg	0%
Iron 7.6mg	0%
Potassium 2273.5mg	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: 43.0%

Protein: 9.5%

Carbs: 47.5%