The Bhindi (OKRA)

I love The bhendi /bhindi/ also know as okra or ladies finger vegetable.
No doubt the chef at home is my Maa. Here is  the recipe she cooked.


Guidelines
Thoroughly wash and dry bhindi properly with the kitchen handtowel.
Cut the stalk and tip ends.
Cut it length wise or the way you prefer

           Ingredients

• 500 gm.  bhindi
• 1 large onion, 
• 1 heaped tsp. grated ginger(optional)
• 4 cloves of garlic, sliced, crushed or grated
• green chillies cut or sliced.
• tomatoes, chopped
• 1 tsp. cumin seeds
• A  pinch of asafoetida or hing
• 1/4 tsp. turmeric powder
•  1/2 tsp garam masala
• 1 tbs. cooking oil( as per requirement)
• juice of half a lemon(optional)
• Salt to taste

Method

Take a broad, shallow pan. Heat oil in over a medium heat. Splutter cumin seeds. Add the green chillies and garlic ,fry a few seconds.Add onion and saute till translucent.Add the other spices except tomato, mix well. Add the bhendi vegetable and mix well,  cook for few mins, stir in between and now add tomatoes before the veg is completely cooked, also add salt to taste. once the tomatoes and vegetable is completely cooked. Its done.Bhindi on low-to-medium heat.

Nutrition of this recipe
Calories = 100
Dietary Fiber = 8 to10 gms
Protein = 30 to 35 grams
Carbohydrates = 12 grams
Vitamin A = 920 IU
Vitamin C = 26 mg
Folic acid = 71.5 micrograms
Calcium = 400 mg
Iron = 0.40 mg
Potassium = 1000 mg
Magnesium = 400 to 450 mg
The above guideline is just to know the benefits. For perfect counts kindly consult your dietician or family doctor.


To avoid sliminess, Bhendi is briefly stir-fried or cooked with acidic ingredients such as tomatoes,  vinegar, lemon juice.

I love this non toxic vegetable full of nutrients

Health benefits
Bhindi  stabilizes blood sugar as it controls the rate of sugar being absorbed from the intestinal tract.
Okra's mucilage lower's cholesterol.