17 Dec Masala Bhindi

Posted at 04:16h in Healthy, Quick and easy, Soulful meals by

Masala Bhindi, or masala okra, is a popular traditional Indian vegetable dish known for its rich flavor and nutritional value. It is prepared by stuffing fresh bhindi (okra) with a mixture of aromatic Indian spices, then slow-cooking it in minimal oil. This method enhances taste while preserving the vegetable’s natural texture.
It is also valued for being high in dietary fiber, vitamins, and antioxidants, making it beneficial for digestion and overall health. Commonly served with chapati or dal–rice, it is a wholesome dish suitable for everyday meals as well as special occasions.

Ingredients

Bhindi (okra): 500 g
Oil: 3 tbsp
Asafoetida: 1/4 tsp

For stuffing (all purpose masala):

All purpose masala :3 table spoons
Coriander powder: 1½ tsp
Red chilli powder: 1 tsp (adjust to taste)
Turmeric powder: ½ tsp
Amchur (dry mango powder): 1½ tsp
Salt: to taste

PREP TIME

25 minutes

COOK TIME

15 minutes

SERVES

6

Instructions

Prepare bhindi

Wash, wipe completely dry, trim ends, and slit lengthwise (do not cut fully).

Cook

Heat oil in a heavy pan. Add Asafoetida. Place bhindi in a single layer.

Cover and cook on low flame for 15–18 minutes, turning gently.

Adding Masala

Once the Bhindi softens, add All purpose masala and rest of spices including salt. Mix gently till all the spices blend and bhindi gets evenly coated.

Finish

Cook uncovered for 3–5 minutes till crisp and well coated.

Health Benefits

Nutritional Information (Approx.) Total dish made using ½ kg Bhindi

Energy: ~520–540 kcal

Protein: ~14–16 g

Fat: ~40–42 g

Carbohydrates: ~35–38 g

Dietary Fiber: ~16–18 g

Per serving (¼ of recipe)

Energy: ~130–135 kcalProtein: ~3.5–4 g

Fat: ~10–11 g

Carbohydrates: ~9–10 g

Dietary Fiber: ~4–4.5 g

Similarly masala veggies can be prepared using Tinda, brinjals or cauliflower. Only variation is the cooking time. To summarize this recipe is …..

✔ High fiber (good for digestion)

✔ Rich in vitamin C, folate, antioxidants

✔ Suitable for diabetic-friendly meals (when oil is controlled)

✔ Naturally gluten-free

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