Bhindi Masala

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Bhindi Masala
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
245
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie245 kcal(12 %)
Protein3.25 g(3 %)
Fat21.88 g(19 %)
Carbohydrates13.3 g(9 %)
Sugar added0.52 g(2 %)
Roughage2.8 g(9 %)
Vitamin A83.82 mg(10,478 %)
Vitamin D0 μg(0 %)
Vitamin E0.61 mg(5 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.05 mg(5 %)
Niacin1.67 mg(14 %)
Vitamin B₆0.2 mg(14 %)
Folate44.53 μg(15 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.17 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19.3 mg(20 %)
Potassium478.49 mg(12 %)
Calcium65.02 mg(7 %)
Magnesium51.82 mg(17 %)
Iron1.94 mg(13 %)
Iodine0.75 μg(0 %)
Zinc0.78 mg(10 %)
Saturated fatty acids13.48 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
cup sunflower oil
1 onion (finely chopped)
2 cloves garlic (minced)
1 inch fresh ginger (peeled and minced)
2 teaspoons ground Cumin
3 teaspoons ground cilantro
1 teaspoon Turmeric
½ teaspoon Chili powder
½ teaspoon caster sugar
2 ¾ cups Okra (tops removed)
3 Plum tomato (de-seeded and chopped)
1 cup water
1 cup light Coconut milk
How healthy are the main ingredients?
Coconut milkgarliconiongingerCuminTurmeric

Preparation steps

1.
Heat the sunflower oil in a large casserole dish over a medium heat until hot.
2.
Sweat the onion, garlic and ginger for 6-7 minutes, stirring occasionally until they start to soften. Add the ground spices, turmeric, chilli powder, caster sugar and some seasoning to the dish and stir well. Cook for a further minute, stirring occasionally, then add the whole okra and chopped tomatoes, stirring well to combine.
3.
Cover with the water and coconut milk, stir, then bring the mixture to a simmer. Simmer for 20-25 minutes until the okra is soft and tender. Adjust the seasoning as necessary. Serve in bowls.