Okra Nutrition And Health Benefits

Vegetable Curry Recipes

What is Okra?

Okra, which is known as bhindi (Hindi भिन्डी) 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.

1. It can treat sore throat.
2. It is used for healing ulcers.
3. It is good for constipation, asthma, blood sugar, preventing diabetes, atherosclerosis and cholesterol level.
4. It may lower the risk of cataracts.
5. Bhindi protects you from pimples.
6. It makes smooth and beautiful skin.

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

Ingredients

• 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

• 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

Directions

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.