Pan-Indian · Curry
Bhindi masala sabzi
Spiced okra with onion and tomato
- Energy
- 110 kcal
- Protein
- 3.57 g
- Fibre
- 7.25 g
- Time
- 25 min
Per serving, 185 g.1 Good for lunch or dinner.
One serving gives you
- 33%of the day’s folate
- 13%of the day’s calcium
- 52%of the day’s vitamin C
- 29%of the day’s fibre
Nutrition facts
One serving, 185 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy110 kcal6%
Carbohydrates
- Carbohydrate8.5 g3%
- Fibre7.25 g29%
- Soluble fibre1.97 g
Fats
- Fat6.39 g13%
- Saturated fat limit1.15 g6% of limit
- Monounsaturated fat3.06 g
- Polyunsaturated fat1.76 g
- Omega-61.71 g22%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein3.57 g7%
- Histidine81 mg14%
- Isoleucine114 mg10%
- Leucine179 mg8%
- Lysine134 mg12%
- Methionine + cystine57.7 mg10%
- Phenylalanine + tyrosine219 mg26%
- Threonine126 mg30%
- Tryptophan23.2 mg11%
- Valine153 mg20%
Vitamins
- Vitamin A29.6 µg4%
- Vitamin B10.08 mg5%
- Vitamin B20.11 mg6%
- Vitamin B31.07 mg10%
- Vitamin B50.48 mg10%
- Vitamin B60.37 mg19%
- BiotinNot in the source data
- Folate73.1 µg33%
- Vitamin B120 µg0%
- Vitamin C34 mg52%
- Vitamin D0 µg0%
- Vitamin E1.6 mg21%
- Vitamin K37.5 µg68%
Minerals
- Calcium127 mg13%
- ChromiumNot in the source data
- Copper0.24 mg14%
- IodineNot in the source data
- Iron1.79 mg6%
- Magnesium98.2 mg27%
- Manganese0.56 mg14%
- MolybdenumNot in the source data
- Phosphorus93.3 mg9%
- Potassium490 mg14%
- Selenium0.47 µg1%
- Sodium limit209 mg10% of limit
- Zinc0.77 mg6%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Ladies finger bendakaya118 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya1.4 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Onion, big ullipaya25 g
- Tomato, ripe, local30 g
- Coriander seeds dhaniyalu1 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash and cut okra.
- 2
Heat 5.5 g groundnut oil and add cumin seeds, broken dry red chilli and a pinch of asafoetida; let the cumin crackle.
- 3
Add the onion and cook until soft, then okra, tomato, turmeric, chilli, ground coriander and salt; cook uncovered until tender.
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