MASALA BHINDI RECIPE: TONEOP

Masala Bhindi is a locally made dish by slitting bhindi or okra and stuffing it with spices like coconut (desiccated), garam masala etc., and stir-frying it in oil and consuming it with steamed rice, roti or paratha.

It is a dish made in every Indian household, as okras or bhindi is readily available in the Indian vegetable market.

Masala bhindi is fried deeply or sauteed as per the individual’s choice.

Table Of Contents

1. Nutritional Value Of Masala Bhindi 

2. Health Benefits Of Bhindi

3. Masala Bhindi Recipes

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

Nutritional Value of Masala Bhindi per serving

• Calories- 83 kcal
• Fat- 1.4 gm
• Protein- 3.6 gm
• Fibre- 3.6 gm
• Carbs- 14.2 gm
• Vitamin A- 607.7 mcg
• Vitamin C- 22 mg
• Folic Acid- 58.8 mcg
• Calcium- 73.2 mg
• Magnesium- 42.9 mg
• Potassium- 188.8 mg
• Sodium- 15.7 mg
• Phosphorus- 77.3 mg

Health Benefits Of Bhindi

Bhindi is rich in nutrients and is a good source of proteins, carbohydrates, vitamins, calcium, enzymes, potassium, and many other nutrients.

Let us learn more about the other benefits bhindi has: 

1. Provides Healthy Skin

Bhindi is considered food for healthy skin. The presence of carotenoids in bhindi reduces the damage caused by UV rays. Also, carotenoids have an antiaging effect on the skin, which delays ageing, like fine lines, wrinkles, and blemishes.

2. Great For Eyes

Bhindi has Vitamin A, and carotenoids named zeaxanthin, lutein, and meso-zeaxanthin, which help to boost vision as it protects the macula (sensitive part of the eye) and also protects the photoreceptor and improves vision.

3. Boost Immunity

Vitamin C in okra is an antioxidant, promoting strong immunity and protecting cells from light and sensitive pigments.

4. Great For Diabetes

Bhindi is great for diabetic people as it is food with a low-glycemic index. Also, it contains a good amount of fibre which helps to keep blood sugar levels in check. The seed and peels of bhindi are anti-diabetic, per some studies of the national centre of biotechnology information.

5. Reduces Cholesterol Level

Bhindi contains dietary fibres like pectin, which helps to control the cholesterol level and ultimately reduce the cholesterol level.

ToneOp brings you delicious bhindi/okra recipes to try on.

Masala Bhindi Recipes

Prepare these healthy bhindi recipes at home and present your family with drool-worthy Masala Bhindi.

1. Bhindi Masala

Bhindi Masala is the most common bhindi recipe. It is easy to cook, requires less time and suits everyone. 

Ingredients

For Bhindi Masala

• Bhindi slit- 100gm
• Besan- 1 tbsp
• Oil- 1 tbsp

For Bhindi Masala Paste

• Chopped onion- 1 medium
• Chopped coriander - 2 tbsp
• Ginger and green chilli paste- 1 tsp
• Dhaniya jeera powder- 1 tsp
• Turmeric powder- ½ tsp
• Roasted sesame seeds- ⅓ tsp
• Lemon juice- 1 tsp
• Garam masala- ⅓ tsp
• Salt- as per taste 

Preparation Method

1. Clean the bhindi with a damp cloth and slit it from the middle.

2. Make the bhindi masala by combining and grinding the ingredients. Stuff it in the bhindi, and keep it aside.

3. Heat a non-stick pan, add some oil, add the remaining bhindi masala paste and little water, and cook for 2 minutes on medium sim.

4. Add the stuffed bhindi to the pan and let the bhindi cook for 4-5 minutes.

5. Close the lid, cook for 5-7 minutes, and keep stirring in breaks.

6. Serve with rice or roti.

You may also read: Dal bhaji: Health Benefits Types And Recipe.

2. Dahi Bhindi Masala 

For those who enjoy sour flavours, dahi bhindi is mouth-watering and an excellent combination. Adding dahi also helps in easy digestion. 

Ingredients

For Dahi Bhindi Masala

• Bhindi- 100 gm
• Coriander powder- ½ tsp
• Curd- 50 gm
• Chilli powder- ½ tsp
• Besan flour- 1 tsp
• Cumin seeds- ½ tsp
• Mustard seeds- ¼ tsp
• Fennel seeds- ¼ tsp
• Asafoetida- ⅛ tsp
• Curry leaves- 4 to 5 leaves
• Salt- as per taste
• Coriander leaves- For garnishing

Preparation Method 

1. Steam the bhindi for 5 to 7 minutes until soft.

2. Now combine coriander powder, Besan flour, chilli powder, curd, salt and 2 tbsp of water. Mix well and keep aside.

3. In a pan, add oil, mustard seeds, fennel seeds, cumin seeds, hing and curry leaves; let the seeds splatter.

4. Add the curd mixture and bhindi and let it simmer for 4-5 minutes.

5. Serve hot by garnishing with coriander leaves.

3. Bhindi Masala With Coconut Curry

This dish combines North Indian and South Indian tastes. Coconut is a dominant ingredient in South Indian Dishes and gives a fantastic twist to Masala Bhindi.

Ingredients

• Bhindi chopped- 150 gm
• Ginger chopped- ¼ tsp
• Garlic chopped- ½ tsp
• Coconut oil- ¼ tbsp
• Green chillies- ½ tsp
• Chopped onions- 1 medium
• Curry leaves- 5-6 leaves 
• Turmeric powder- ¼ tsp
• Coriander powder- ¼ tsp
• Coconut milk- ½ cup
• Salt- as per taste

Preparation Method

1. In a non-stick pan, add oil and then sauté the lady finger for 5-6 minutes on medium sim until they turn a little brown and keep aside.

2. Add garlic, ginger, curry leaves, and oil to the same pan and cook them for 1 minute.

3. Add turmeric powder, chilli powder, salt, coriander powder and cooked bhindi; mix well and cook for 2-3 minutes. 

4. Put coconut milk and cook for 2-3 minutes by mixing everything well.

5. Serve with rice or roti.

Dietitian’s recommendation

Bhindi is the most common vegetable loved by everyone and is the most versatile vegetable after potato; you can make any combination with Bhindi like Bhindi aloo, Bhindi pyaaz, Bhindi masala with paneer, etc.

Here are some tips and tricks to make Bhindi masala more delicious:

• For example, instead of Besan, you can add desiccated coconut for stuffing in bhindi masala.
• Along with desiccated coconut, you can also add a little suji for the crisp.
• You can also make Bhindi masala in dry and gravy forms.

Dt. Akshata Gandevikar

The Final Say

Bhindi is rich in fibre, and vitamins A and C, which are considered best for people with diabetes, vision issues, and many more diseases. Bhindi also helps lower cholesterol and curbs constipation issues. Adding bhindi regularly to your diet can improve your overall health. So prepare these healthy, amazing bhindi recipes at home and have a mouth-watering meal with your family. 

FAQs

1. Is it ok to wash bhindi with flowing water?

Yes, but before chopping. After chopping, it will be difficult to clean because it will turn sticky.

2. Is it ok to store cooked bhindi masala in a freezer?

Yes, you can store bhindi masala in the freezer for 3-4 days.

3. Which fibre is present in bhindi?

A digestive fibre named pectin is present in bhindi.

4. Having Bhindi masala often will cause any issues?

No, but it is better to consume various vegetables daily to avoid a mundane diet routine.

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