Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart
by Tarla Dalal
healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | with amazing 15 images.
healthy pyaz wali bhindi is a perfect low calorie version of the famous North-Indian pyaz wali bhindi recipe in which the ladies finger is tossed with sautéed onions. Traditionally the bhindis are deep-fried to whip up this delicacy. Here is a heart-friendly healthy pyaz wali bhindi variation to enjoy your favourite sabzi and yet keep a check on calories as well as fat. This healthy pyaz wali bhindi has 111 calories only.
Pyazwali bhindi always brings to mind a yummy dish, literally floating in oil! Free yourself from the calorie scare with this healthy pyaz wali bhindi recipe.
To make pyazwali bhindi, heat the oil in a non-stick kadhai, add the cumin seeds sauté on a medium flame for 30 seconds. When the seeds crackle, add the onions and sauté on a medium flame for 4 to 5 minutes. Add the turmeric powder, ginger paste, green chillies and 1 tbsp of water, mix well and sauté on a medium flame for 1 to 2 minutes. Add the ladies finger and salt, mix well and cook on a medium flame for 4 to 5 minutes ot till they become little tender. Add the curds, mix well and cook on a medium flame for 1 to 2 minutes or till the curds dry out, while stirring occasionally. Serve pyaz wali bhindi hot with a rotis or parathas.
See why we find pyaz wali bhindi healthy? As this recipe has very little oil, you have to be careful when cooking the ladies finger, as they might get burnt if you don't turn them over at the right time. Bhindi is healthy as the vitamin Folate (B9) present in ladies finger is required in blood RBC production. There are also fair amounts of vitamin C, which boosts immunity. There are good amounts for dietary fibre present and hence good for diabetics and weight loss.
With its awesome taste and texture, this Bhindi pyaz wali is a wonderful way to top up on folic acid, which is crucial for healthy brain functioning.
Enjoy it hot and fresh with rotis or parathas. Try to have it immediately, and avoid reheating, as the bhindi might get dry.
Enjoy healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | with detailed step by step recipe photos and video below.
Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart recipe - How to make Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Pyaz Wali Bhindi
2 cups sliced ladies finger (bhindi)
2 tsp oil
1 tsp cumin seeds (jeera)
1 cup sliced onions
1 tsp ginger-green chilli paste
a pinch of turmeric powder (haldi)
salt to taste
1/4 cup low fat curds (dahi)
For pyaz wali bhindi
- For pyaz wali bhindi
- To make {span class="bold1"}pyaz wali bhindi{/span}, heat the oil in a non-stick kadhai, add the cumin seeds and sauté on a medium flame for 30 seconds.
- When the seeds crackle, add the onions and sauté on a medium flame for 4 to 5 minutes.
- Add the turmeric powder, ginger paste, green chillies and 1 tbsp of water, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the ladies finger and salt, mix well and cook on a medium flame for 4 to 5 minutes ot till they become little tender.
- Add the curds, mix well and cook on a medium flame for 1 to 2 minutes or till the curds dry out, while stirring occasionally.
- Serve {span class="bold1"}pyaz wali bhindi{/span} hot with a rotis or parathas.
Preparation for onion okra stir fry
-
To begin making Pyaz Wali Bhindi Recipe, first wash okra in water. It is important to buy bhindi which is not old, limp or too firm, too long or too dark green in colour. A 2-3 inch pod with medium dark green colour is best.
-
Pat dry the ladies finger using a kitchen towel. Place an okra on the chopping board, remove the stem and cut into 1” long pieces. If the bhindi is small then do not chop into 1” piece. Slice them thinly.
-
Peel and slice the onions thinly.
How to make pyaz wali bhindi
-
To make healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | heat the oil in a deep non-stick pan.
-
Once the oil is hot, add the cumin seeds.
-
When the seeds crackle, add onions.
-
Add ginger-green chilli paste.
-
Add turmeric powder.
-
Mix well, add 1 tbsp of water and sauté on a medium flame for 4 to 5 minutes.
-
Add the bhindi.
-
Add the salt.
-
Mix wel land cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
-
Add curd. Check out this recipe with detailed step by step images to learn how to make Low Fat Curds at home.
-
Mix well and cook for 1 to 2 more minutes. Our healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | is ready to serve!
-
Serve the pyaz wali bhindi hot with parathas. Here are some more healthy subzi recipes made using bhindi :
Pyazwali Bhindi – A Healthy Sabzi
-
Pyaz wali Bhindi – A Healthy Sabzi. Bhindi is a vegetable loved by many. Also known as lady finger or Okra commonly, it is a valuable source of antioxidants, folate, vitamin C and fiber. Each of these key nutrients pool in their share of benefits. The antioxidants and fiber together will help to keep cholesterol under check and work towards a healthy heart. The antioxidants by themselves also help fight the free radicals form the body which otherwise are a cause of chronic diseases like heart disease, diabetes and cancer. The fiber in Pyaz wali Bhindi, along with its low calorie count, promotes weight loss. The high folate (64%) present in this subzi helps to protect the heart and prevent folic acid deficiency anaemia. Thus it is considered healthy for moms-to-be too. It helps them build folate levels, which is the most crucial in the first trimester to foster brain development of the fetus. Diabetics too can enjoy this diabetic sabzi, as bhindi with its low glycemic index of 20 will manage blood sugar levels fairly well. Overall this Pyaz wali Bhindi ki Subzi suits one and all and is a fare which can be enjoyed by the entire family with whole wheat phulkas.
| Energy | 111 cal |
| Protein | 3.5 g |
| Carbohydrates | 12.3 g |
| Fiber | 4.5 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 170.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 18.9 mg |
| Folic Acid | 127.8 mcg |
| Calcium | 130.8 mg |
| Iron | 0.6 mg |
| Magnesium | 72.5 mg |
| Phosphorus | 88.6 mg |
| Sodium | 22 mg |
| Potassium | 161.7 mg |
| Zinc | 0.6 mg |
Good. Quick and simple
Why dahi my mom does not add dahi in bhindi pyaaz
Added garlic to ginger paste, amchur and red chilli powder to the pan while frying and gave it a chatpata twist! Amazing ??
Nice and easy Bhindi recipe to cook. Also the onions are a good accompaniment to the Bhindi.
Tasty and simple recipe