Bitter bhindi, commonly known as ladyfinger or okra, is a flowering plant in the mallow family. It is valued for its edible green seed pods. The plant has a unique appearance, with long, slender, and slightly ridged pods that taper to a point. The exterior is bright green and smooth, while the interior is filled with tiny white seeds and mucilage, giving it a somewhat slimy texture when cooked. Despite its bitterness, okra is a staple in many cuisines worldwide, particularly in Indian, Middle Eastern, Caribbean, and Southern United States dishes.
Nutritional Value
Okra is low in calories but packed with nutrients. Here is its nutritional content per 100 grams:
- Calories: 33 kcal
- Carbohydrates: 7.5 g
- Protein: 2 g
- Fat: 0.2 g
- Fiber: 3.2 g
- Vitamin C: 23 mg (38% of the Daily Value)
- Vitamin A: 375 IU (8% of the Daily Value)
- Vitamin K: 31.3 mcg (39% of the Daily Value)
- Folate: 60 mcg (15% of the Daily Value)
- Magnesium: 57 mg (14% of the Daily Value)
- Potassium: 299 mg (9% of the Daily Value)
- Calcium: 82 mg (8% of the Daily Value)
- Iron: 0.62 mg (3% of the Daily Value)
Importance and Health Benefits
- Rich in Antioxidants:
- Okra contains antioxidants like polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C. These help reduce oxidative stress and lower the risk of chronic diseases.
- Blood Sugar Management:
- The fiber in okra can help stabilize blood sugar levels by slowing the absorption of sugar from the digestive tract. Additionally, compounds in okra may block the absorption of glucose in the intestines.
- Digestive Health:
- The high fiber content in okra promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
- Heart Health:
- Okra's fiber, magnesium, and antioxidants contribute to heart health by reducing cholesterol levels, lowering blood pressure, and preventing the buildup of plaque in arteries.
- Bone Health:
- Okra is a good source of vitamin K and calcium, both of which are essential for maintaining strong bones and preventing osteoporosis.
- Immune System Support:
- The vitamins and antioxidants in okra boost the immune system, helping the body fight off infections and illnesses.
- Weight Management:
- Low in calories and high in fiber, okra can help with weight management by promoting a feeling of fullness and reducing overall calorie intake.
Find out recipe details below:
Main Ingredients:-
Ladyfinger (Bhindi) - 250 gm
Fenugreek Seeds - 1/4 tsp
Fenugreek Dry Leaves - 1/2 tsp
Turmeric Powder - 1/2 tsp
Red Chilli Powder - 1 tsp
Black Pepper Powder - 1/2 tsp
Ginger Garlic Paste - 1 tsp
Rock Salt - as per taste
Mustard Oil - 2 tbsp
Serves - 3-4
Procedure:-
Prepare the Ladyfinger:-
Wash the ladyfinger and dry it completely using a kitchen towel. Cut off the top and bottom ends and then slice the ladyfinger into 1-inch pieces.
Cooking:-
Heat 2 tablespoons of mustard oil in a pan over medium heat.
Let it heat up until it reaches its smoking point to remove the raw smell.
Once it starts to smoke, lower the heat.
Add the fenugreek seeds and fenugreek dry leaves and sauté for a few seconds until they turn golden brown and release their aroma.
Sauté Ladyfinger:-
Add the cut ladyfinger to the pan.
Sauté the ladyfinger for about 8-10 minutes on medium flame, stirring occasionally, until they are lightly browned and cooked through.
Ensure they do not become mushy.
Add Spices and Flavors:-
Push the ladyfinger to the sides of the pan and add the ginger-garlic paste, turmeric powder, red chili powder, black pepper powder and rock salt in the center.
Mix well to coat the ladyfinger with the spices.
Cook for another 5 minutes, stirring occasionally, to let the flavors blend together.
Serve:-
Once the ladyfinger is cooked and well-coated with the spices, turn off the heat.
Serve hot with roti, naan, or rice.
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