Bhindi, okra or lady finger – there are many names for healthy vegetables that grow in many parts of the world, especially in hot or tropical climates. Bhindi is a vegetable that is widely used in homes in South Asian countries mostly in Pakistan or India. many of us are unaware of its health benefits.
Bhindi/okra contains 100 grams of 7.03 grams of carbohydrates, 2 grams of protein, 0.1 grams of fat and 9% fiber. It is rich in folate, niacin, vitamin C, vitamin E and vitamin K. Furthermore, it is rich in calcium, copper, iron, magnesium, manganese, phosphorus and zinc.
Strengthens heart health
Bhindi has no cholesterol and contains a substance called pectin, which helps lower bad cholesterol. Bad cholesterol is a leading cause of heart disease and can be controlled with a higher Bhindi diet.
Regulates blood sugar
Bhindi is an excellent choice for diabetics because a high-fiber liver is a type that slowly releases blood sugar due to a slow digestion rate. This ensures that there are no sugar spikes that occur after a diabetic eats food.
Studies have shown that Bhindi contains more antioxidants than other vegetables. Antioxidants prevent oxidative cell damage and reduce the risk of cancer. The high fiber content keeps the digestive system healthy and prevents colon cancer.
Bindi contains a lot of vitamin C, which is known to boost immunity and protect against common infections. 100 grams of Bhindi can provide you with almost 40% of your daily intake of vitamin C.
Prevention of anemia
Because Bhindi is rich in vitamin K, folate and iron, it is beneficial for blood health, treatment and prevention of anemia.
Helps in weight loss
Containing 33 calories per 100 grams, Bhindi is a great choice for people who want to lose weight. Rich in fiber makes you feel fuller for a long time and reduces calorie intake.
Prevention of colon cancer
Bindy contains extremely indigestible dietary fiber that helps cleanse the entire digestive system, especially the intestines. This, in turn, plays an important role in maintaining a healthy bowel and preventing colon cancer.
Useful during pregnancy
Folic acid or folic acid is an important mineral needed for pregnancy and fetal development. Bhindi contains a lot of folate, which ensures the proper neurological development of the child.
HOW TO COOK STIR FRIED BHINDI/OKRA
- Bhindi half kg cut in small pieces.
- onions 2-3 medium sliced.
- 2-3 tomatoes medium chopped
- green chilies 3 to 4 (optional)
- red chilly powder 1 tbsp.
- salt as per taste
- turmeric powder 1/2 tsp.
- oil 1 1/2 cup
- Wash bhindi/okra and let it dry completely. cut into small pieces.
- Fry bhindi till it turns light golden brown or changes its color. Don’t waste the leftover oil after frying okra instead put half a cup of more oil into the pan and heat it.
- Put onions and sauté till it turns light golden.
- Add tomatoes and green chilies and cook it for 5-8 mins
- See if the water from tomatoes has dried up, at this point add red chilly powder, salt and turmeric and toss everything together.
- At the end add fried bhindi in the mixture and mix everything. Stir fried bhindi is ready to serve.
Don’t stir too much while frying bhindi it will get slimy and sticky.
when the masala gets ready, after adding fried bhindi into it, don’t stir it too much. bhindi or lady finger is high in fiber that is why it gets slimy when mixed too much.
Also don’t add water in it. otherwise it’ll become gooey and slimy that may ruin it’s flavor and texture.