Bengali Style Okra recipe serves 3, 80 grams per serving.
59 calories for 1 serving of Bengali Style Okra. Made of okra and Indian spices. Cholesterol 0 mg, Carbohydrates 2.6g, Protein 0.6g, Fat 5.1g. Find how much fibre, iron, calcium.
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Bengali style okra sabzi recipe is a dry healthy Bengali vegetable. Learn how to make Bengali style bhindi.
When something can be cooked quickly and easily, and is also too tasty to resist, it appeals to everybody! such is the case with the Bengali style okra.
A fine powder of mustard and poppy seeds lends a unique flavour to this Bengali style okra, which features only simple ingredients that can be found in anybody's spice rack. So, you can prepare it anytime you need a semi-spicy, hot accompaniment for fluffy fresh rotis!
Main ingredients for Bengali style okra.
Bhindi ( okra, ladies finger ). Add washed, chopped in half ladies finger (bhindi). The B9 (vitamin Folate) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity.
mustard oil. Heat mustard (rai / sarson) oil in a kadhai to a smoking point, which delivers a strong, pungent mustard flavor with a nutty hint. The okra develops a crispy exterior and tender interior. The strong aroma of mustard oil is a signature characteristic of Bengali cuisine. Mustard oil imparts a distinct and pungent flavor to the dish, which perfectly complements the earthy taste of okra.
Looking for a nutritious and light dish? Look no further than Bengali Style Okra which is rich in Folic acid and Vitamin C . With only 48 calories per serving of Bengali Style Okra, it is suitable for weight loss, good for pregnant women and diabetic diet.
Tips for Bengali style okra sabzi.
- Add poppy seeds (khus-khus). Poppy seeds have a distinct nutty flavor that complements the earthy taste of okra beautifully. When ground or made into a paste, poppy seeds add a subtle creaminess to the dish.
- Add coarsely crushed roasted peanuts. Roasting the peanuts intensifies their flavor. The crushed peanuts provide a delightful crunch amidst the soft okra. Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy.
Is Bengali Style Okra healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients of Bengali Style Okra.
What's good in Bengali Style Okra.
1. Bhindi (lady finger, okra) : The vitamin Folate (B9) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss. It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.
2. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis.
The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.
Benefits of mustard oil : Mustard oil, made from the seeds of mustard, has a very peculiar strong smell, not liked by many. Like avocado oil, olive oil is higher in MUFA (mono unsaturated fatty acids) than PUFA (polyunsaturated fatty acids). It has about 60% MUFA. This ratio along with its compound allyl isothiocyanate is known to reduce inflammation in the body and reduce the risk of heart diseases. Its antibacterial and anti-fungal properties has made it very popular in the use of pickles. However, the presence of erucic acid in it is known to have some ill effects on the body. Check for the proportion or erucic acid on the bottle of mustard oil while buying if possible. Always remember to restrict the consumption of oil to not more than 3 to 4 tsp per day.
What's the problem Bengali Style Okra ?
Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body.
Can diabetics, heart patients and overweight individuals have Bengali Style Okra?
Yes, this recipe is good for diabetics, heart and weight loss BUT cut the oil by half in this recipe. Sugar used is very little and not affect you. Drop it if you can.
The vitamin Folate (B9) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity.
Can healthy individuals have Bengali Style Okra?
Yes, Bengali style okra is healthy. Made of okra and Indian spices.
Is Bengali style okra safe for healthy individuals?
Yes, this is a healthy recipe.
What is a healthier Indian Roti to eat with Bengali Style Okra ?
We suggest to opt for an Indian bread which is not deep fried. So you could have whole wheat roti, bajra roti, jowar roti. If you want to add some stuffing then jowar mooli roti, bajra cauliflower roti. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include these basic rotis in your daily diet to have with Lower Blood Pressure Subzis Recipes.
Bajra Roti
Bengali style okra is good for
1. Healthy Lifestyle
2. Diabetics
3. Weight loss
4. Heart Patients
Bengali Style Okra is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- 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 ). 20% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 18% of RDA.
8 Pointers to get healthy on a Indian diet
1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.
2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good.
3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads recipes using this food group.
4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.
Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes.
This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes.
5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds.
6. Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts.
7. Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.
8. Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.
How to burn 59 calories that come from Bengali Style Okra?
Walking (6 kmph) = 18 mins
Running (11 kmph) = 6 mins
Cycling (30 kmph) = 8 mins
Swimming (2 kmph) = 10 mins
Note: These values are approximate and calorie burning differs in each individual.