Bhindi Masala

Ingredients

Lady finger dry vegetable (Bhindi Masala)
80 g Yogurt rice
2 servings Bottle gourd flat bread
85g Lady fingers, fresh
25g Onions, fresh
1 Green chilli, fresh (optional)
½ g (⅛ tsp) Cumin seeds
1 g (½ tsp) Mango powder
½ g (⅛ tsp) Coriander powder
1 pinch Turmeric powder
20 ml Oil for pan frying
As per doctors recommendation Salt

Cooking Instructions

Lady finger dry vegetable (Bhindi Masala) with rice and flat bread

Wash and wipe lady fi nger with cloth. Cut both ends and make two inch long pieces. Slit lady fi nger horizontally without cutting them into two. Peel, wash and slice the onion. Remove stems, wash green chillies and slit them into two. Heat oil in a non-stick pan; add cumin seeds, onion and sauté till it turns light golden. Add green chillies and sauté for a minute. Add lady fi nger and sprinkle turmeric powder, coriander powder, mix well. Cook covered over low heat stirring occasionally. Add salt and dry mango powder. When lady fi nger is almost cooked, fi nish by cooking it on a high heat for two minutes.

General information

Difficulty: 3 of 5

Nutritional information

427 kcal Energy
7.9 g Protein
211 mg Phos­phate
32 mg Sodium
273 mg Potassium
1 portion – calculated for a person of 70 kg