Maria .Recipes Keto Enthusiast, Indian Food Lover

Bhindi Masala

I don’t know why bhindi (okra) is not as popular as other low-carb vegetables. It has only 4.3 g net carbs for 100 grams and it truly is delicious! The only thing you have to remember is to cook it properly to get rid of the slimy texture inside, so beware of that!

  • 2,5 cups of bhindi/okra (250 g)
  • 2 tbsp oil: I use 1 tbsp coconut oil and 1 tbsp mustard oil
  • Salt (about 1/2 tsp in total)
  • 50 g onion (1/2 medium onion)
  • 100 g fresh tomato (1/2 medium)
  • 1/2 tsp ginger paste
  • 1/2 tsp garlic paste
  • 1/3 tsp whole cumin seeds
  • 1 dried red chili, or one green chili (if using fresh: chop and add with the garlic and ginger)
  • Dried spices: 1/3 tsp turmeric, 1/4 tsp garam masala
  • Optional: 1/4 tsp dried fenugreek leaves
  • 1 tbsp lemon juice (optional)
  • Fresh coriander
  • Process
    1. Warm up the coconut oil and use it to fry the chopped bhindi. This should take at least 15 minutes, until the slime disappears. It is a very important step, as otherwise you will end up with a slimy, gross curry!
    2. Take out the bhindi and keep for later. Add the rest of the oil (I used mustard oil) and add the cumin and dried red chilli.
    3. When the cumin starts to pop, cook for about 30 seconds, then add the onion, garlic and ginger, with a bit of salt. Cook for 5-10 minutes until it is soft.
    4. Add the tomatoes and spices (except the fenugreek leaves). Cook for 5 minutes until the tomatoes are broken down.
    5. Now put the bhindi back in the pan, add salt and 1/2 cup of water and cook covered on low heat for about 5-10 minutes. If there is too much liquid, cook it without the lid.
    6. Turn off the stove, add the fenugreek leaves and coriander, as well as some lemon juice (optional) and serve.
  • Nutritional information, for 1/3 of the recipe
    • 134 kCal
    • 7.6 g net carbs, 4.4 g fiber, 12 g total carbs
    • 2.6 g protein
    • 9.7 g fat
Maria Silva Fernandez Maria Silva Fernandez

Recipe Raider, Keto Enthusiast, Belly Dancer, Bollywood Junkie, Avocado Lover, Baingan Addict, Endocrinologist in the making.