bhindi peanut masala recipe | Moongphali Bhindi | bhindi with shengdana | healthy ladies finger peanut Indian sabzi |
by Tarla Dalal

bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | with 20 images.

bhindi peanut masala is a dry ladies finger vegetable from India. Learn how to make bhindi with shengdana.

Roasted and coarsely crushed peanuts in bhindi peanut masala transform the humble bhindi into a connoisseur's delight. It imparts a crunchy texture and nutty flavour, which is sure to be loved by young and old alike.

The amchur powder is a must in this bhindi with shengdana as it peps up the bhindi in peanut masala with its tangy touch.

bhindi peanut masala is a perfect Indian pregnancy sabzi as it is high in folic acid.

Reduce the oil in the bhindi and shengdana recipe by half for a healthy and fiber-rich dish suitable for diabetics, weight loss, and heart health.

pro tips for bhindi in peanut masala: 1. Heat 1 tablespoon coconut oil or oil in a kadhai. Consider using coconut oil or olive oil or ghee instead of processed seed oils for a healthier diet. 2. Roast your peanuts till they are darkish brown in colour. 3. Serve bhindi peanut masala with roti, bajra roti or jowar roti to complete a healthy Indian lunch with some homemade curd, low fat curd or raita.

bhindi in peanut masala is rich in folic acid, dietary fibre and phosphorus.

Enjoy bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | with step by step photos.

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about bhindi peanut masala▼

bhindi peanut masala step by step recipe▼

what is bhindi peanut masala made of ?▼

how to roast and crush peanuts?▼

making peanut masala▼

making bhindi peanut masala▼

pro tips for bhindi peanut masala▼

calories of bhindi peanut masala▼

bhindi peanut masala benefits▼

Bhindi in Peanut Masala recipe - How to make Bhindi in Peanut Masala

For Bhindi Peanut Masala
2 cups chopped ladies finger (bhindi)
1 tbsp coconut oil or oil
a pinch of asafoetida (hing)
salt to taste

To Be Mixed Together For The Peanut Masala
1/4 cup roasted and coarsely crushed peanuts
1/4 cup grated coconut
1/2 cup finely chopped coriander (dhania)
1 1/2 tsp dried mango powder (amchur)
1 tsp finely chopped green chillies
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp finely chopped garlic (lehsun)
1/2 tsp turmeric powder (haldi)
salt to taste

Method
For peanut masala

To make peanut masala in a bowl mix peanuts, coconut, coriander, amchur, green chillies, coriander cumin seeds powder, garlic, haldi, salt and mix well.

Bhindi in peanut masala

To make bhindi peanut masala recipe, heat the oil in a kadhai, add the asafoetida and sauté on a slow flame for 15 seconds.
Add the ladies finger, mix well and cook on a medium flame for 4 to 5 minutes or till the ladies finger are soft, while stirring occasionally.
Add the prepared peanut masala and salt, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally.
Serve bhindi peanut masala recipe hot.

Nutrient values (Abbrv) per serving

Energy	167 cal
Protein	4.5 g
Carbohydrates	6.5 g
Fiber	4.1 g
Fat	14.2 g
Cholesterol	0 mg
Sodium	9.4 mg

Click here to view calories for Bhindi in Peanut Masala

Bhindi in Peanut Masala recipe with step by step photos

like bhindi peanut masala

like bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | then see our recipes using ladies finger, bhindi and some recipes we love.
- bhindi raita recipe | okra raita | lady finger raita | fried okra in spicy yoghurt |
- healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste |

what is bhindi peanut masala made of ?

what is bhindi peanut masala made of ? See below image of list of ingredients for bhindi peanut masala.

how to roast and crush peanuts?

This is what raw peanuts look like.
Place raw peanuts on a tava as we are going to roast them.
Roast your peanuts till they are darkish brown in colour.

Cool and remove the skin by rubbing your hands over the peanuts.
Coarsely crush the peanuts in a mortar and pestle.
Keep aside. Your roasted and coarsely ground peanuts are ready to use in the salad.

making peanut masala

In a bowl put 1/4 cup roasted and coarsely crushed peanuts. Peanuts add a delightful crunch and textural contrast to the bhindi masala.
Add 1/4 cup grated coconut. Grated coconut plays a significant role in enhancing the flavor, texture, and visual appeal of bhindi masala.

Add 1/2 cup finely chopped coriander (dhania). Coriander imparts a bright, citrusy, and slightly earthy flavor to the bhindi masala, complementing the nuttiness of peanuts, and the sweetness of grated coconut.
Add 1 1/2 tsp dried mango powder (amchur). Amchur powder imparts a tangy, sour, and slightly sweet flavor to the dish.
Add 1 tsp finely chopped green chillies. The heat from green chillies balances out the richness and heaviness of the peanuts and coconut, making the bhindi masala taste more refreshing.
Add 2 tsp coriander–cumin seeds powder. It plays a significant role in enhancing the flavor, aroma, and depth.
Add 1 tbsp finely chopped garlic (lehsun). Garlic imparts a pungent, savory, and slightly sweet flavor to the bhindi masala.

Add 1/2 tsp turmeric powder (haldi). Turmeric adds a vibrant yellow color to the bhindi masala
Add salt to taste. We added 1/4th tsp salt.
Mix well.

making bhindi peanut masala

To make bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | heat 1 tablespoon coconut oil or oil in a kadhai. Use coconut oil for a healthier diet.
Add a pinch of asafoetida (hing).

Saute on medium heat for a few seconds.
Add 2 cups chopped ladies finger (bhindi).
Mix well.
Cook on a medium flame for 4 to 5 minutes or till the ladies finger are soft, while stirring occasionally.
Add the prepared peanut masala.

Add a pinch of salt. Note we have already have salt in the peanut masala.
Mix well.
Cook on a medium flame for another 2 minutes, while stirring occasionally.
Serve bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | hot with roti , bajra roti or jowar roti.

pro tips for bhindi peanut masala

Heat 1 tablespoon coconut oil or oil in a kadhai. Use coconut oil for a healthier diet.

Roast your peanuts till they are darkish brown in colour.
Serve bhindi peanut masala with roti , bajra roti or jowar roti to complete a healthy Indian lunch with some homemade curds.
bhindi peanut masala is a good sabzi to carry for your tiffin box.

bhindi peanut masala benefits

Bhindi in Peanut Masala is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 40% of RDA.
2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 16% of RDA.
3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 16% of RDA.