Bhindi(Okra) Masala curry#Protien Rich Food#Diabetes Treatment

Bhindi is also known as ladies finger or Okra .It is loaded with many nutrients. Bhindi masal curry is very healthy because both aloo and Bhindi are shallow fried, then make ginger ,garlic, onion- tomato masala mix everything . Your curry is ready. It is very simple to prepare as well as delicious also.

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Main ingredient of Bhindi Masala curry is Bhindi, Aloo

Bhindi comes into low glycemic index food category as well as it is rich in fiber also, they both factors are very important if you looking for how to reduce weight naturally. It helps a lot in weight loss.

Bhindi and aloo they both are rich in vitamins and minerals. Bhindi contain soul- able fiber pectin, it helps to lower down the LDL cholesterol as well as reduces the symptoms of high blood pressure.

Bhindi is also helpful in diabetes treatment because it is packed with fiber which helps to slow down the digestion and absorption of sugar in the blood stream.

 

Health benefits of Bhindi masala curry

  • It is packed with dietary fibers. It helps to improve digestion.Like all high fiber food, Bhindi helps to prevention of colon cancer by keeping digestive system intact.
  • It is rich source of Vitamin A,  it helpful in improving vision.
  • It is rich in folic acid.Folic acid is very helpful for conceveing as well as it helps in the development of foetus. It prevents misscarege.
  • It is rich in Vitamin C and Vitamin K also. It helps to improve the immune system as well as iron, vitamin K and folate helps to avoide anemia.
  • Bhindi masala curry is Protien as well as calcium rich food

 

Serving size– (8-10) person

Total (Preparation + cook) time-30 minutes

Ingredients

bhindi masal 1

Bhindi (okra) – 1 kg

Tomato-250g

Onion-100g

Potato-50g

Garlic- 2 tsp

Ginger-2 tsp

Coriander leaves-10g

Green chillis-2 no

Chill powder- 1 tsp

Methi (fenugreek seeds)-1/4 tsp

Turmeric- a pinch

Garam masala-1 tsp

Dhaniya (coriander) powder-1 tsp

Salt- as per taste

Oil (sunflower oil) – 50g

 

Method    

1-Rinse Bhindi well, and leave it and let them dry on its own. When they dry chop them in 2 inch pieces.

2-Heat 1 ½ tbsp oil add Bhindi, sauté it. Until they are cooked. Keep aside.

3-In the same add 1 tsp oil and sauté potatoes.

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4- Crush ginger, garlic and green chills add garam masala, coriander powder, salt, turmeric, red chili powder and 5 spoon of water to it. Mix well. Keep aside.

5-Heat 1 ½ tbsp oil fry methi seeds when they done, add chopped onion fry it.  Until they become translucent. Add masala paste to it and fry it for 2-5 min or until the raw aroma disappears.

6-Then add chopped tomato to it fry it until oil separates and tomato become soft.

7-Atlast add fried Bhindi and fried potato to it. Add ½ cup of water (If you want dry Bhindi masala just skip water adding and cook it for 3-5 minutes only) .cook it for 5-10 minutes. Cook it in medium flame.  Add coriander leaves to the Bhindi masala curry and serve it.

Bhindi masala curry goes well with chapattis, roti, naan or steamed rice.

 

Nutritional Information of Bhindi masala curry recipe

Energy kCal- 1027.1,

Protein, gm-27.4,

Carbohydrates, gm-107.3,

Fat, gm-54.2,

Dietary Fiber, gm-46.7,

Vitamin A, mcg-2189.6,

Vitamin B1, mg-1.2,

Vitamin B2, mg-1.3,

Vitamin B3, mg-8.9 ,

Vitamin B6, mg-0.0,

Vitamin B9 Folic Acid, mcg-1133.9,

Vitamin B12, mcg-0.0 ,

Vitamin C, mg-227.0,

Vitamin D, mcg-0.0,

Vitamin E, mg-2.8,

Vitamin K, mcg-32.0,

Calcium, mg-896.0,

Phosphorus, mg-789.4,

Iron, mg-9.5,

Magnesium, mg-620.4,

Copper, mcg-1898.0

Manganese, mg-3.2,

Molybdenum, mcg-147.7,

Zinc, mg-6.2,

Chromium, mcg-106.3,

Selenium, mcg-0.0,

Omega 3, mg-0.0,

Omega 6, mg-19500.0

 

 

 

Post Author: Diet kundali

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