Stuffed Bhindi with Paneer ( Healthy Subzi)
by Tarla Dalal
23 Mar 2014
This recipe has been viewed 73452 times
It is common to stuff bhindi with besan and masala powders. But, you can give the popular dish a twist by stuffing it with paneer instead. By using low-fat paneer, you can ensure guilt-free dining too! What makes the Stuffed Bhindi with Paneer all the more delightful is the thoughtful combination of spices, tomatoes and onions, which makes the dish extremely aromatic and tasty.
Stuffed Bhindi with Paneer ( Healthy Subzi) recipe - How to make Stuffed Bhindi with Paneer ( Healthy Subzi)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
5 cups ladies finger (bhindi) , cut into 2 pieces and slit
3 tsp oil
1/2 cup grated onions
1 tsp ginger (adrak) paste
2 tsp garlic (lehsun) paste
1 tsp chilli powder
1 cup blanched and chopped tomatoes
1/2 tsp garam masala
salt to taste
To Be Mixed Together Into A Paneer Stuffing
1 1/4 cups grated low-fat paneer (cottage cheese)
1/4 cup finely chopped coriander (dhania)
1 tsp finely chopped green chillies
salt to taste
Method
- Method
- Stuff each piece of ladies finger with a little paneer stuffing and keep aside.
- Heat 2 tsp of oil in a non-stick kadhai and add the stuffed ladies fingers. Cover with a lid and cook on a medium flame for 8 to 10 minutes or till the ladies finger is cooked, while stirring occasionally. Remove the ladies finger and keep aside.
- Heat the remaining 1 tsp of oil in the same non-stick kadhai, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the ginger paste, garlic paste, chilli powder and 2 tbsp of water and sauté on a medium flame for a few more seconds.
- Add the tomatoes, garam masala and salt, mix well and cook on a medium flame for 1 minute, while stirring once in between.
- Add the stuffed and sautéed ladies finger, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally and gently.
- Serve hot.
Nutrient values per serving
| Energy | 95 cal |
| Protein | 3.8 g |
| Carbohydrates | 10.8 g |
| Fiber | 3.8 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 436.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 24.9 mg |
| Folic Acid | 100.2 mcg |
| Calcium | 154.2 mg |
| Iron | 0.6 mg |
| Magnesium | 58.6 mg |
| Phosphorus | 74.7 mg |
| Sodium | 35.9 mg |
| Potassium | 164.8 mg |
| Zinc | 0.4 mg |
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