Nutritional Facts of Bhindi Masala, Calories in Bhindi Masala

by Tarla Dalal
This calorie page has been viewed 66755 times

Quick Recipe
Quick Sabzis

How many calories does one serving of Bhindi Masala have?

One serving of Bhindi Masala gives 83 calories. Out of which carbohydrates comprise 57 calories, proteins account for 14 calories and remaining calories come from fat which is 13 calories.  One serving of Bhindi Masala provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Bhindi Masala CalorieBhindi 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.

Is Bhindi Masala healthy?

Yes, bhindi masala is healthy. Made of bhindi, besan and a paste of mainly onions and corainder with Indian spices.

Let's understand the Ingredients.

Bhindi (lady finger, okara) : The vitamin Folate (B9) present in okra 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.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Besan : Besan has more good fat than whole wheat flour and also more protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.  See detailed benefits of besan and why it's good for you. 

Can Diabetics, Heart patients and over weight individuals have bhindi masala?

This is a low calorie recipe. Bhindi the main ingredient is heart and diabetic friendly. The vitamin Folate (B9) present in okra is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity.Eat more bhindi for a healthier life in different ways.

Can healthy individuals have bhindi masala?

Yes! It's very healthy. What we like is the Folate present in Bhindi helps in RBC production which in turn gives you energy.

What to have with bhindi masala?

Now that you have chosen a healthy vegetable, then we need to pair it for you. So have it with a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Jowar Roti
Jowar Roti

bhindi masala is good for

1. Healthy Lifestyle

2. Weight loss

3. Diabetics

4. Heart Patients

5. Pregnancy

Bhindi Masala is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.


Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 83 calories that come from Bhindi Masala?

Walking (6 kmph) = 25 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 11 mins       

Swimming (2 kmph) = 14 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy83 cal4%
Protein3.6 g7%
Carbohydrates14.2 g5%
Fiber3.6 g14%
Fat1.4 g2%
Cholesterol0 mg0%
Vitamin A607.7 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C22 mg55%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)58.8 mcg29%
Calcium73.2 mg12%
Iron1 mg5%
Magnesium42.9 mg12%
Phosphorus77.3 mg13%
Sodium15.7 mg1%
Potassium188.8 mg4%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Bhindi Masala
 on 09 Jun 20 09:06 AM

Please also specify how big a serving is. How can we know if a spoon is 83 cal or a bowl is? in grams would be great!
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Tarla Dalal    We estimate roughly how much a person will eat and that forms a serving as we don''t weigh the final product. Clearly this is not a spoon. The key is that this is a healthy living and part of a healthy life style.
09 Jun 20 07:03 PM