How many calories does one serving of   Stir Fried Bhindi sabzi with Peanuts have?

One serving (115 grams) of  Stir Fried Bhindi with Peanuts sabzi gives 152 calories. Out of which carbohydrates comprise 40 calories, proteins account for 18 calories and remaining calories come from fat which is 98 calories. One serving of   Stir Fried Bhindi with Peanuts provides about 7.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Stir Fried Bhindi with Peanuts recipe serves 3, 115 grams per serving. 

152 calories for 1 serving of Stir Fried Bhindi with Peanuts, Cholesterol 0 mg, Carbohydrates 10g, Protein 4.8g, Fat 10.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Stir Fried Bhindi with Peanuts.

See stir fried bhindi with peanuts recipe | Moongphali Bhindi | Peanut Okra Stir fry recipe |

Homely and quick, this is a no-fuss stir fried bhindi with peanut sabzi that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome!

Try serving it to your family and nobody will believe that it was so easy and quick. The stir fried bhindi with peanuts sabzi has the rich flavour of bhindi, enhanced with the crunch of onions and the tang of tomatoes.

A garnish of roasted and crushed peanuts imparts a fabulous taste and texture to the stir fried bhindi with peanuts sabzi, making it quite unique. Serve hot with phulka .

Is Stir Fried Bhindi with Peanuts healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Bhindi (lady finger, okra) : 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. There are good amounts of dietary fiber present in bhindi and hence good for diabetics and weight loss.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts. 

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and overweight individuals have Stir Fried Bhindi with Peanuts?

Yes.  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. There are good amounts of dietary fiber present in bhindi and hence good for diabetics and weight loss.

Stir Fried Bhindi with Peanuts 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, toor dal , sesame seeds ). 57% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 18% of RDA.
4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 17% of RDA.
5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 17% of RDA.
6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 9% of RDA.