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Bhindi / Okra Sabzi Or Ladyfinger Vegetable Recipe
Jon Simon

Bhindi Masala (Okra Curry)

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The secret lies in preparation—using minimal oils, maximizing vegetable content, and incorporating beneficial spices like turmeric and fenugreek, which support glucose metabolism.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings: 4 servings
Course: accompaniment, dinner, lunch, Main Course
Cuisine: Indian
Calories: 121
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 400 g okra bhindi, chopped into rounds
  • 2.5 tbsp oil divided
  • 1 tsp cumin seeds
  • 1 medium onion chopped
  • 1 inch ginger chopped
  • 1 green chili chopped
  • 2 medium tomatoes chopped
  • 1 tsp coriander powder
  • ¼ tsp turmeric powder
  • ½ tsp amchur dry mango powder
  • ½ tsp red chili powder
  • Salt to taste
  • Optional: 1 tsp ghee protein (chicken, tofu, or paneer)

Equipment

Method
 

  1. Wash and dry okra. Cook in 1 tbsp oil on medium for 10 min, then low for 5 min, stirring often. Remove.
  2. Heat the remaining oil in another pan. Add the cumin seeds and onion; sauté 2–3 min.
  3. Add ginger and chili, and cook for 1 minute. Add tomatoes, cook 4 min.
  4. Add coriander, turmeric, amchur, chili powder, and salt. Mix well, add 1 tbsp water if needed.
  5. Add cooked okra, mix. Cook 5 min on low-medium, uncovered.
  6. Optionally, add protein and/or 1 tsp ghee for extra nutrition. Serve with low-GI sides.

Nutrition

Calories: 121kcalCarbohydrates: 10gProtein: 2gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.04gSodium: 50mgPotassium: 330mgFiber: 4gSugar: 2gVitamin A: 796IUVitamin C: 25mgCalcium: 92mgIron: 1mg

Notes

The secret lies in preparation—using minimal oils, maximizing vegetable content, and incorporating beneficial spices like turmeric and fenugreek, which support glucose metabolism.

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