Okra Nutrition And Health Benefits

Okra nutriton and its health benefits are considered and a simple bhindi masala recipe is given which makes a tasty dish.

What is Okra?

Okra, which is known as bhindi is a nutritious vegetable with high potassium, calcium, phosphorus and magnesium and vitamins A and C. One cup of boiled okra gives only 35 calories. It also contains starch, thiamine and riboflavin.

The okra nutrition chart is given below.

Recipe type: Low fat, cholesterol free
Preparation time: 15 minute

Ingredients For Bhindi Masala

• Bhindi (okra, ladies fingers) 1/2 kg
• Onions chopped, 1 /2 cup
• Coriander leaves chopped, 1 Tbsp
• Skim yogurt 1/4 cup
• Canola oil 2 tst
• Water 1/2 cup

Spices For Bhindi Masala

• Red chili powder. 1 tsp
• Salt to taste
• Garam masala 1/4 tsp
• Ginger 1/2 inch root or 1 tsp paste
• Turmeric powder 1/4 tsp
• Cumin (jeera) 1/4 tsp

Preparation of Bhindi Masala

1. Wash bhindies and cut them into small pieces.
2. Take 1/2 of onions and grind with ginger and spices. Add this to yogurt. Add some water and mix well to make a masala paste.
3. Heat a non sticking skillet and pour oil. When oil becomes hot add the remaining onions. Fry on medium heat till the onions turn light brown, about 5-7 minutes.
4. Add the masala paste. Fry for 5-7 minutes while stirring. This will result into a mesh texture separating oil.
5. Add bhindies, mix well, Add remaining water and cover it with a lid. Let it cook for about 5 minute on medium heat.
6. Remove from flame and sprinkle coriander leaves. Bhindi masala is ready to serve.