Bengali style okra sabzi recipe | Bengali style bhindi | sukha healthy bhindi sabzi |

by Tarla Dalal

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बंगाली स्टाइल भिंडी की सब्जी रेसिपी | बंगाली स्टाइल भिन्डी | सूखी स्वस्थ भिन्डी सब्जी - हिन्दी में पढ़ें (Bengali Style Okra ( Bhindi ) Sabzi in Hindi)

બંગાળી સ્ટાઇલના ભીંડા - ગુજરાતી માં વાંચો (Bengali Style Okra ( Bhindi ) Sabzi in Gujarati)

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about Bengali style okra sabzi▼

Bengali style okra sabzi step by step recipe▼

what is Bengali style okra sabzi made of ?▼

washing the ladies finger▼

poppy seeds and mustard seeds powder▼

making Bengali style okra sabzi▼

pro tips for Bengali style okra sabzi▼

calories of Bengali style okra sabzi▼

benefits of Bengali style okra▼

Bengali style okra sabzi recipe | Bengali style bhindi | sukha healthy bhindi sabzi | with 20 amazing images.

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 ladies 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.

Enjoy Bengali style okra sabzi recipe | Bengali style bhindi | sukha healthy bhindi sabzi | with step by step photos.

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Bengali Style Okra ( Bhindi ) Sabzi recipe - How to make Bengali Style Okra ( Bhindi ) Sabzi

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Preparation Time: 10 mins Cooking Time: 12 mins Total Time: 22 mins 3Makes 3 servings
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Ingredients

Bengali Style Okra Sabzi
2 cups ladies finger (bhindi)
1 tbsp poppy seeds (khus-khus)
1 tbsp mustard seeds ( rai / sarson)
2 tsp mustard (rai / sarson) oil
1 tsp finely chopped green chillies
1/2 cup roasted and coarsely crushed peanuts
salt to taste
1/2 tsp sugar
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder

Method

Bengali style okra sabzi

To make bengali style okra sabzi recipe, wash the ladies finger and pat dry completely on a kitchen towel. Trim off both the edges of all the ladies finger and cut them into half horizontally. Keep aside.
Combine the poppy seeds and mustard seeds and blend in a mixer to a fine powder. Keep aside.
Heat the oil in a kadhai, add the ladies finger and cook on a medium flame for 7 to 8 minutes or till they become soft, while stirring occasionally.
Add the green chillies, prepared poppy seed-mustard seed powder, roasted peanuts, salt, sugar, turmeric powder and chilli powder, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Serve bengali style okra sabzi hot.

Bengali Style Okra ( Bhindi ) Sabzi recipe with step by step photos

like Bengali style okra recipe

like Bengali style okra sabzi recipe | Bengali style bhindi | sukha healthy bhindi sabzi | then see our collection of Bengali sabzis and some recipes we love.
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what is Bengali style okra sabzi made of ?

what is Bengali style okra sabzi made of ? See below image of list of ingredients for Bengali style okra sabzi.

washing the ladies finger

To begin making Bengali style okra sabzi 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. This is done to ensure bhindi does not get mushy while cooking.
Trim off both the edges of all the ladies finger.

Cut them into half horizontally or chop in half.
Keep aside.

poppy seeds and mustard seeds powder

In a mixer put 1 tbsp 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 1 tbsp mustard seeds ( rai / sarson).
Blend to a fine powder.

poppy seeds and mustard seeds powder. Keep aside.

making Bengali style okra sabzi

Heat 2 tsp mustard (rai / sarson) oil in a kadhai to a smoking point. 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.
Add 2 cups 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.
Cook on a medium flame for 7 to 8 minutes or till they become soft, while stirring occasionally.
Add 1 tsp finely chopped green chillies.

Add prepared poppy seed-mustard seed powder. Poppy seeds add a subtle nutty sweetness, while mustard seeds bring a pungent, earthy bitterness.
Add 1/2 cup 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.
Add salt to taste. We added 1/3rd tsp salt.
Add 1/2 tsp sugar. Okra can have a slightly bitter or grassy taste, especially towards the stem end. A small amount of sugar can help to balance this bitterness and enhance the natural sweetness of the vegetables in the dish.
Add 1/4 tsp turmeric powder (haldi).

Add 1/2 tsp chilli powder.
Mix well.
Cook on a medium flame 2 minutes, while stirring occasionally.
Serve Bengali style okra sabzi hot.

pro 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

Heat 2 tsp 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.
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.
Add prepared poppy seed-mustard seed powder. Poppy seeds add a subtle nutty sweetness, while mustard seeds bring a pungent, earthy bitterness.
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.

benefits of Bengali Style Okra

Bengali Style Okra 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 ). 20% of RDA.
2. 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.