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 10 Amazing benefits of Lady Finger, Okra, Bhindi

  Last Updated : Jul 20,2022

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10 Amazing nutrition and health benefits of Lady Finger, Bhindi, Okra

lady finger health and nutriton benefits. okra benefits. top bhindi health benefitsLady Finger is a type of green vegetable, long finger like, having a small tip at the tapering end. Its head shows a bulge, lighter green in shade, which is often removed as an inedible portion. The cross section cut okra shows white colored round seeds spread entirely inside the vegetable. In India, it is commonly known as Bhindi. And it is usually referred to as Okra in other countries. One of the peculiar signs of this vegetable is the internal stickiness. The lady's finger may be cut in to round pieces or sliced in to 4 halves or may be put whole in a mix vegetable subji. The taste is very specific to the vegetable and generally liked by children. Here are 10 amazing Lady Finger Benefits :

1) Bhindi Good for Eyes :

Lady finger is a green vegetable and consists of good amounts of Carotenoids that maintain vision. Lady finger benefits for eyes are due to three dietary carotenoids — lutein, zeaxanthin and meso-zeaxanthin — form the pigment in the macula which is the most sensitive part of the eye ("macular pigment") that protects the millions of photoreceptor cells located in this small region of the central retina (1). Try sauteeing Bhindi as shown in the recipe of Stir-fried Bhindi with Peanuts.

 Stir Fried Bhindi with Peanuts  Stir Fried Bhindi with Peanuts

2) Healthy Skin :

Carotenoids are required for growth and repair of skin cells. They also reduce the damage done to the skin by UV rays. Carotenoids can have an anti-ageing effect on the skin and can help delaying the development of wrinkles (2).

3) Helps in production of RBC’s :

The vitamin Folate (B9) present in okra is required in blood RBC production. Bhindi benefits also are because of mucilage as has medicinal applications when used as a plasma replacement or blood volume expander. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy (3). Moms-to-be can enjoy Gujarati style Bhinda ni Kadhi with whole wheat phulkas.

Bhinda Ni Kadhi, Gujarati Bhindi KadhiBhinda Ni Kadhi, Gujarati Bhindi Kadhi

4) Lady Finger Benefits Immunity :

There are also fair amounts of Vitamin C, which boosts immunity. Carotenoids also have anti-oxidant properties and play an important role in protecting cells and organisms against the harmful effects of light, air and sensitizer pigments (4).

5) Okra helps in Weight Loss :

There are good amounts for dietary fiber present, hence it is low in calories and considered good for people on a weight loss diet.

6) Bhindi good for Diabetics :

Bhindi has a Glycemic Index of 20 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Bhindi have a low GI and hence don't spike your glucose level as they are absorbed slowly. The peel and seeds of okra has been studied for its anti-diabetic property. It also helped in decreasing the HbA1c scores (5). Enjoy a South Indian subzi like Bhindi Onions Ularthu.

Bhindi Onion Stir-fry , Kerala-style Ularthu

Bhindi Onion Stir-fry , Kerala-style Ularthu

7) Did you know bhindi relieves Constipation :

Lady finger benefits by working as a natural laxative. The soluble fibre in okra can help in relieving constipation by adding bulk to the diet. The mucilages from lady finger have also been studied for its laxative effects. Include it in by way of sumptuous Bhinda Masala.

Bhindi Masala

Bhindi Masala

8) Lowers Cholesterol Levels :

Lady finger contains fairly good amounts of fibre, half of which is soluble fibre in the form of gums and pectins which help to lower serum cholesterol, reducing the risk of heart diseases. The mucilage of lady finger binds cholesterol and bile acid carrying toxins dumped into it by the liver (6).

9) Want a healthy heart, eat some bhindi :

Bhindi is loaded with pectin that can help reduce high blood cholesterol by altering the production of bile within the intestines. The soluble fiber present in lady finger helps to naturally reduce the blood cholesterol and therefore, decreases the chance of cardiovascular disease (7). Dahiwali Bhindi is a healthy addition to your diet, This recipe makes use of restricted amount of salt too!

Dahi Bhindi, Low Salt Recipe

Dahi Bhindi, Low Salt Recipe

10) Reduces the Risk of Colon Cancer :

Lady finger contains fibre which decreases the risk of colorectal cancer by keeping the intestinal tract healthy (8). This happens as bhindi helps to lubricate the large intestine due to its bulk laxative properties.

Nutrition Information for Lady Finger, Bhindi, Okra

Nutritional Information for One Cup of Chopped Lady Finger

One Cup of Chopped Lady Finger is 70 grams.

RDA stands for Recommended Daily Allowance.

24 Calories

1.33 grams of Protein

4.48 grams of Carbs

0.14 grams of Fat

See full nutritional details of Lady Finger, Bhindi in Lady Finger, Bhindi glossary



Bhindi in Your Meals…

Bhindi can be cooked as a subji, a part of the main course. It can be relished with phulkas or rotis and also be had with plain rice and dal. Rajasthan has a scarcity of water hence, they prefer using buttermilk, milk in their preparation. Dahi Bhindi Ki Subji is a Rajasthani delicacy which is extremely sumptuous and low in calorie. You can even marinate the bhindi in a blended paste and tawa fry to make wonderful Bhindi Masala.

Bhindi Mappas, Bhindi in Coconut Gravy, Kerala Vendakka Recipe

Bhindi Mappas, Bhindi in Coconut Gravy, Kerala Vendakka Recipe

Bhindi is also an evergreen favourite of the Syrian Christians in Kerala. They make a coconut based gravy with an assortment of pungent ingredients like ginger, garlic, curry leaves, etc to create Bhindi Mappas, an aromatic semi-dry gravy. Make your meals protein rich with this Stuffed Bhindi with Paneer.

Stuffed Bhindi with Paneer ( Healthy Subzi)

Stuffed Bhindi with Paneer ( Healthy Subzi)

Bhindi Til ka Achaar is an accompaniment made using okra. Dahi Bhindi is a low salt recipe good for hypertensives and heart patients.

Bhindi Til ka Achaar

Bhindi Til ka Achaar

Try our other Bhindi recipes from our website.

Happy Cooking!!!


nutrition and health benefits of bhindi, okra, lady finger

 by Tarla Dalal
dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt | with amazing 18 images. dahi bhindi recipe is a Rajasthani dahi bhindi which is a healthy dahi bhindi recipe. Ingredients used to make dahi bhindi are extremely simple and basic. Made from ladies finger (bhindi), low fat curds and Indian spices, this Rajasthani dahi bhindi is very tasty. Dahi bhindi is the simplest sabzi recipe that can be included to your daily fare. Here, we have made few changes and made it healthier. The bhindis are steamed, we have used low fat curds and less oil to make it healthy dahi bhindi. If you are looking for a healthy and nutritious sabzi, this recipe is for you!! I bet the ingredients used in dahi bhindi recipe would be available in every Indian household pantry!! Traditionally, bhindi is deep fried and used, but here we have steamed it which made the sabzi healthier. We have also cut down the amount of oil in dahi bhindi recipe. If you like dahi bhindi the normal way, you can deep fry the bhindis. Despite having very little oil, your favourite lady finger sabzi is as tasty as ever! dahi bhindi can be prepared in short time of 15 minutes. To make okra with yogurt we have started with steaming bhindi in a steamer. Once the bhindi are steamed, it might look slimy yet you don’t need to worry as further, it will tend to lose its sliminess. Next, we have made a curd base mixture where we have combined curd with coriander powder, red chilli powder, besan which will help in thickening the sabzi and also if you avoid adding besan there are high chances of your curd curdling. We have mixed all of these well and kept aside. Further, for the tempering, we have heat oil in a broad non-stick pan and add cumin seeds, mustard seeds and fennel seeds followed by asafoetida and curry leaves. Once, all of these is cooked add the curd mixture and steamed bhindi, cook well and serve dahi bhindi with coriander garnished on top. Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this Rajasthani dahi bhindi that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food. You can relish it with bajra roti or roti. Enjoy dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt | with detailed step by step recipe photos below.
 by Tarla Dalal
healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | with amazing 27 images. Bhindi Masala always brings to mind a yummy dish, literally floating in oil! Free yourself from the calorie scare with this healthy bhindi masala recipe. Despite having very little oil, your favourite dry lady finger sabzi is as tasty as ever, as the bhindi is stuffed with a mouth-watering mixture of spices and spice powders. A generous amount of coriander is added to the stuffing mix, to get a really invigorating flavour! As this recipe has very little oil, you have to be careful when cooking the ladies finger, as they might get burnt if you don't turn them over at the right time. Bhindi is healthy as the vitamin Folate (B9) present in ladies finger is required in blood RBC production. There are also fair amounts of vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss. The tava bhindi in coriander and onion paste is quick, easy, tasty and healthy. As, the sabzi is dry you can even take it in your tiffin to work. All you need to do to make Bhindi masala is start by making the onion coriander paste. For making the paste, in a blender add onions, coriander, ginger-green chilli paste, turmeric powder, coriander-cumin powder, garam masala, roasted sesame seeds, lemon juice and blend well using little water. Once blended, remove it in a bowl and add besan. Mix well. Besan helps in binding. Further, stuff slit bhindi with the masala and keep aside. Side by side heat 2 tsp of peanut oil in a pan, Add the prepared masala and cook it by adding little water. Add marinated and stuffed bhindi and cook. Serve bhindi masala hot with chapatti or roti. With its awesome taste and texture, this Bhindi Masala is a wonderful way to top up on folic acid, which is crucial for healthy brain functioning. Enjoy it hot and fresh with rotis or parathas. Try to have it immediately, and avoid reheating, as the bhindi might get dry. Enjoy healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | with detailed step by step recipe photos.
An evergreen favourite of the Syrian Christians in Kerala, Bhindi Mappas features sautéed bhindi in aromatic coconut milk gravy. Although the bhindi does take some time to cook, this recipe is otherwise quite easy as it makes use of everyday ingredients and simple cooking methods. An assortment of pungent ingredients like ginger, garlic, curry leaves, etc., perk up the coconut milk, turning it from a mellow ingredient into a mouth-watering gravy for the ladies finger. Serve with plain rice . You can also try other Kerala style variants of bhindi like Dahi Bhindi or Bhindi Onion Stir Fry .
bhindi til ka achar recipe | Indian bhindi ka achar | ladies finger pickle | with 22 amazing images. bhindi til ka achar recipe | Indian bhindi ka achar | ladies finger pickle is a no fuss, no mess instant pickle which can be a very classic part of any Indian meal. Learn how to make Indian bhindi ka achar. To make bhindi til ka achar, first make the Indian pickle masala. Combine the bhindi, lemon juice, salt and turmeric powder and mix well. Leave aside for 10 minutes. Add the chilli powder, sesame seeds and Indian pickle masala and toss well. Serve immediately. Store refrigerated in a glass jar or an air-tight container for upto 2 days. This Indian bhindi ka achar is one of the rarer pickles, not seen often. Crisp ladies fingers coated with sesame seeds along with pickling spices and mustard oil. Lemon juice added to the bhindi removes its stickiness and leaves it tart and crisp. The essence of this pickle is the use of Indian pickle masala. It is a part of Gujarati cuisine which can jazz up any pickle, not only with its colour but also flavour. Combination of split fenugreek seeds, split mustard seeds and mustard oil adds the perfect flavour and aroma. Though you can store this pickle for 2 days, it is best enjoyed as soon as it is prepared. Tips for bhindi til ka achar. 1. Store refrigerated in a glass jar or an air-tight container for upto 2 days. 2. Serve homemade athana no masalo with roti. Lots of Gujarati's have this with plain roti or bhakri. Enjoy bhindi til ka achar recipe | Indian bhindi ka achar | ladies finger pickle | with step by step photos.
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.
 by Tarla Dalal
Dahi Bhindi is a mouth-watering recipe, which can be part of your daily fare. It takes a while to cook but since bhindi is low in sodium content, it is definitely worth making this for those with high blood pressure. The combination of vegetables and spices is perfect, to lift the taste of subzi to an extent that one does not notice the reduced use of salt. Use only the measured amount of salt and do not go overboard. A combination of sautéed bhindi, tomatoes, onions and curds with spices, this Dahi Bhindi tastes wonderful with phulkas or chapatis. A low-salt, low-sodium menu can also include other dishes like the Mili Jhuli Subzi and the Mooli Moong Dal .
 by Tarla Dalal
bhindi do pyaza recipe | bhindi do pyaza with curd | restaurant style bhindi do pyaza | bhindi do pyaza Indian sabzi | with 17 amazing images. bhindi do pyaza recipe | bhindi do pyaza with curd | restaurant style bhindi do pyaza | bhindi do pyaza Indian sabzi is a flavoursome sabzi with the right mix of Indian spices. Learn how to make restaurant style bhindi do pyaza. To make bhindi do pyaza, heat the oil in a non-stick kadhai, add the cumin seeds and nigella seeds and sauté on a medium flame for 30 seconds. When the seeds crackle, add the onions and sauté on a medium flame for 2 to 3 minutes. Add the turmeric powder, ginger paste, green chillies and 1 tbsp of water, mix well and sauté on a medium flame for 1 to 2 minutes. Add the ladies finger and salt, mix well and cook on a medium flame for 4 to 5 minutes or till they become little tender. Add the curds, mix well and cook on a medium flame for 1 to 2 minutes or till the curds dry out, while stirring occasionally. Serve bhindi do pyaza hot with a rotis or parathas. Do pyaza denotes presence of double the quantity of onions than that found in any other style of preparation. Bhindi do pyaza with curd is a home style comforting subzi that can be cooked in minutes and makes an ideal dish to cook often and also when you are in a hurry. In this restaurant style bhindi do pyaza recipe the combination of bhindi, onions and curd, perked up with the aromatic flavour of cumin seeds and nigella seeds along with ginger and green chillies make a mouth-watering semi-dry subzi that you can enjoy with chapati or Paratha and also an ideal side dish to serve with any of your favourite dal and plain rice. The highlight of the bhindi do pyaza Indian sabzi is the curd that is absorbed by the bhindis, it enhances the taste and flavour of the subzi. You can also try other similar recipes like Subz Do Pyaza and Paneer Do Pyaza. Also do check out our collection of other Semi-Dry Subzi recipes. Tips for bhindi do pyaza. 1. Remember to slice the onions thinly so as to get the perfect mouthfeel. 2. Bhindi tends to get sticky while cooking. Do not cover the pan while cooking and the stickiness will dry out without the presence of steam. 3. After adding curd, keep stirring it continuously to avoid it from splitting. Enjoy bhindi do pyaza recipe | bhindi do pyaza with curd | restaurant style bhindi do pyaza | bhindi do pyaza Indian sabzi | with step by step photos.
 by Tarla Dalal
Bhindi chorchori is an easy stir-fry of ladies finger in mustard oil, spiced with a dash of panch phoron, the authentic bengali tempering mix. Watch bengal come alive in your kitchen, and so quickly too!
 by Tarla Dalal
Mostly, ladies finger is sautéed in lots of oil or deep-fried before adding to various recipes. If you are a bhindi fan, but have been avoiding the vegetable for this reason, Pyazwali Bhindi will come as a pleasant surprise to you. Here, the ladies finger is cooked in minimal oil to suit the needs of those with acidity. It is combined with flavour-packed ingredients like onions, ginger, green chillies and aromatic seeds like cumin and nigella, to get a finger-licking recipe! Onions are very effective in combating acidity, so include it frequently in your diet. Try other stomach-friendly subzis like Kaddu ka Bharta and Avial .
 by Tarla Dalal
Homely and quick, this is a no-fuss recipe 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 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 bhindi, making it quite unique. Serve hot with phulka . Bhindi Do Pyaza , Bhindi Mappas Stuffed Bhindi with Paneer and Bhindi Sambhariya are a few more exciting bhindi sabzi recipes.
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10 Amazing benefits of Lady Finger, Okra, Bhindi
 on 07 May 21 05:04 AM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
07 May 21 06:15 PM
10 Amazing benefits of Lady Finger, Okra, Bhindi
 on 16 Feb 21 05:20 PM

Hi. Was thrilled to come across benefits of okra and I saw from your pics how tremendous and distinctive the dishes look. May I have the recipes for preparing okra please and other healthy and delicious vegetarian foods. As a pdf if possible. Thank you
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Tarla Dalal    Thank you for your kind words. Here are a few okra recipe for you to try. Please try and share your comments with us.
17 Feb 21 03:31 PM