Tuesday, 14 June 2016

Calcium rich food recipe helpful in Diabetes treatment – Bhindi Masala (Okra curry)

Bhindi is also known as ladies finger or Okra. It is loaded with many nutrients. Bhindi masala curry is very healthy because both aloo and Bhindi are shallow fried, then make ginger, garlic, onion-tomato masala, mix everything and your curry is ready. It is very simple for perpration as well as delicious also. 


Main ingredient of Bhindi Masala curry is Bhindi, Aloo

 
Bhindi comes into low glycemic index food catageory, it is rich in fiber too. these both factors are very imporant if you looking for how to reduce weight. It helps a lot in weight loss to eat food which is low in glycemic incex and at the at same time high fiber.


Bhindi and aloo they both are rich in vitamins and minerals. Bhindi contain soulable fiber pectin, it helps to lower down the LDL cholesterol as well as reduces the reasons of high blood pressure.


Bhindi is also helpful in diabeties treatment because it is packed with fiber which helps to slow down the digestion and absorption of sugar in the blood stream.


Health benefits of Bhindi masala curry
  • It is packed with dietary fibers. It helps to improve digestion. Like all high fiber food, Bhindi helps to prevention of colon cancer by keeping digestive system intact. 
  • It is  rich source of Vitamin A,  it helpful in improving vision.
  • It is rich in folic acid. Folic acid is very helpful for conceveing as well as it helps in the development of foetus. It prevents misscarege.
  • It is rich in Vitamin C and Vitamin K also. It helps to improve the immune system. Iron, vitamin K and folate helps to avoide anemia.
  • Bhindi masala curry is Protien as well as calcium rich food also.

Serving size - (8 - 10) person


Total (Preparation + cook) time - 30 minutes


Ingredients:




Bhindi (okra) - 1 kg
Tomato – 250 gm
Onion – 100 gm
Potato – 50 gm
Garlic - 2 tsp
Ginger - 2 tsp
Coriander leaves – 10 gm
Green chilies - 2 no
Chill powder - 1 tsp
Methi (fenugreek seeds) - 1/4 tsp
Turmeric - a pinch
Garam masala - 1 tsp
Dhaniya (coriander) powder - 1 tsp
Salt - as per taste
Oil (sunflower oil) – 50 gm

Method   
1 - Rinse Bhindi well, and leave it and let them dry on its own. When they dry chop them in 2 inch pieces. 




2 - Heat 1 ½ tbsp oil add Bhindi, sauté it until they are cooked. Keep aside.

3 - In the same add 1 tsp oil and sauté potatoes.
4 - Crush ginger, garlic and green chilies add garam masala, coriander powder, salt, turmeric, red chili powder and 5 spoon of water to it. Mix well. Keep aside.


5 - Heat 1 ½ tbsp oil fry methi seeds when they done, add chopped onion fry it until they become translucent. Add masala paste to it and fry it for 2 - 5 min or until the raw aroma disappears.
6 - Then add chopped tomato to it fry it until oil separates and tomato become soft.

7 - At last add fried Bhindi and fried potato to it. Add ½ cup of water cook it for 5 - 10 minutes. Cook it in medium flame.  Add coriander leaves to the Bhindi masala curry and serve it. (If you want dry Bhindi masala just skip water adding and cook it for 3 - 5 minutes only)

Bhindi masala curry goes well with chapattis, roti, naan or steamed rice.


Nutritional Information of Bhindi masala curry recipe
Energy kCal - 1027.1,
Protein, gm - 27.4,
Carbohydrates, gm - 107.3,
Fat, gm - 54.2,
Dietary Fiber, gm - 46.7,
Vitamin A, mcg - 2189.6,
Vitamin B1, mg - 1.2,
Vitamin B2, mg - 1.3,
Vitamin B3, mg - 8.9,
Vitamin B6, mg - 0.0,
Vitamin B9 Folic Acid, mcg - 1133.9,
Vitamin B12, mcg - 0.0,
Vitamin C, mg - 227.0,
Vitamin D, mcg - 0.0,
Vitamin E, mg - 2.8,
Vitamin K, mcg - 32.0,
Calcium, mg - 896.0,
Phosphorus, mg - 789.4,
Iron, mg - 9.5,
Magnesium, mg - 620.4,
Copper, mcg - 1898.0
Manganese, mg - 3.2,
Molybdenum, mcg - 147.7,
Zinc, mg - 6.2,
Chromium, mcg - 106.3,
Selenium, mcg - 0.0,
Omega 3, mg - 0.0,
Omega 6, mg - 19500.0