What is ladies finger, bhindi, okra, bhinda, lady finger?

Bhindi, commonly known as okra or lady's finger in English, is a highly popular and widely consumed vegetable across India.  Indian okra typically features a darker green, tender, shiny, and smooth exterior, making it easily distinguishable. Beyond its culinary appeal, bhindi is a nutritional powerhouse, rich in carbohydrates, proteins, various vitamins (especially C and K), enzymes, calcium, and potassium, contributing significantly to a healthy diet.

Bhindi holds a significant place in Indian cuisine and culture, often evoking a sense of nostalgia and comfort. Its widespread popularity is partly due to its ease of cultivation, as it is remarkably drought- and heat-tolerant, thriving in India's diverse climates. This makes it a readily available and affordable vegetable for many households. It's often cited as a vegetable that even children and picky eaters tend to enjoy, perhaps due to its mild flavor and adaptable texture when cooked properly.

The versatility of bhindi is evident in the myriad ways it is prepared across India. While its inherent mucilaginous (slimy) quality can be off-putting for some, Indian cooks have perfected techniques to minimize this characteristic. This often involves thorough drying before cooking, adding acidic ingredients like lemon juice, tamarind, or yogurt, or stir-frying/lightly frying the chopped okra. These methods ensure that the cooked bhindi is firm and non-sticky, allowing its natural flavors to shine.

Indian kitchens boast a diverse array of bhindi dishes, each with its unique regional flair. Popular preparations include Bhindi Masala, a spicy stir-fry often made with onions and tomatoes; Kurkuri Bhindi, a crispy, deep-fried snack where sliced okra is coated in spiced flour; and Bharwa Bhindi, where whole okra pods are slit and stuffed with a tangy spice mixture. Other regional specialties include Vendakkai Thoran from Kerala, a stir-fry with coconut; Shorshe Darosh from West Bengal, featuring mustard and poppy seeds; and Bagara Bhindi from Southern India, a rich and tangy curry with peanuts and tamarind.

Beyond its culinary uses, bhindi offers a multitude of health benefits. It is low in calories but high in dietary fiber, which aids in digestion, promotes a feeling of fullness (beneficial for weight management), and helps regulate blood sugar levels, making it a good choice for individuals with type 2 diabetes. Bhindi is also packed with antioxidants, vitamins C and K, and minerals like potassium and folate, contributing to improved heart health, boosted immunity, and enhanced bone density. Regular consumption can also help in preventing conditions like anaemia due to its iron content.

Across India, bhindi is known by various names, reflecting the country's linguistic diversity. While Bhindi is the most common term in Hindi and many North Indian regions, it is referred to as Vendakkai in Tamil Nadu, Bendakaya in Andhra Pradesh and Telangana, and Bende Kayi in Karnataka. In West Bengal, it is known as Darosh, and in Maharashtra, it is often called Bhendi. These regional names highlight the deep integration of this humble vegetable into the local cuisines and daily lives of people throughout the subcontinent.

Also Known As

Okra, Bhindi, Bhinda.

Deseeded ladies finger, Bhindi

Wash and clean the vegetable with a clean cloth. Remove a portion of its two extremes, which are inedible. Hold it in a horizontal position and cut into two halves. Now gently remove all the seeds. You may further slit it or let it remain into halves as per the recipe.

How to select ladies finger, bhindi, okra, bhinda, lady finger

Ladys finger is a common vegetable, especially in India. You can get in all vegetable markets locally as well as in food malls or supermarkets. Its price is almost similar to other vegetables. Choose the fresh looking long, dark green colored ones. Avoid buying those, which have blemishes, bruises and cuts or leeked internal skickiness, which might happen during transportation. Always go for medium diameter ones, not too long, because bulgy ladys finger have very big seeds within, which spoil the delicacy of this vegetable. Avoid the shrinked okra, which happens due to moisture loss on storage. Check for any worm or insect infestation.

Culinary Uses of ladies finger, bhindi, okra, bhinda, lady finger in Indian Cooking

• Ladys finger is one of the mouth watering vegetables, due to its great palatability to make tasty Bhindi masala with gravy , Dahi bhindi in Kerala sytle  subzis.
• It can be cooked as a subji, a part of the Main course with Bhindi. It can be savored with phulkas or rotis and with plain rice and dal too.
• You can deep fry the bhindi and savor it as a starter. Try Bhindi Pakoda and Crispy Masala Bhindi as a starter in your meal.
• Ladys finger can be used in delicious Sambhar  along with mix vegetables for your South Indian Idlis and Dosas. It can also be added in sambhar instead of pumpkin.
• Try making yummy kadhi, Sindhi Kadhi with Bhindi. You will be surely praised by your family members for quick and easy Stir-fry Bhindi with peanuts subzi.
• You can fry the Bhindi till it gets crispy and then use it to make a tasty, calcium rich  Bhindi Raita. You will enjoy it with Pulaos or Biryanis or just with Parathas or Theplas.
• Make Healthy heart friendly Bhindi subzis like Pyazwali bhindi and Bhindi Masala for those who keep watch on their calorie level. 

sukhi bhindi recipe | Punjabi dry bhindi | Indian bhindi ki sukhi sabzi | Indian masala bhindi

How to store ladies finger, bhindi, okra, bhinda, lady finger

Ladys finger remains in good condition only for around 2 days at room temperature. There are chances of moisture loss, hence it should be stored under refrigeration temperature with relative humidity of 80-90 %. You can wash, clean and store it as a whole or may cut it into desired pieces and store in a net bag under refrigeration. Its freshness will fast for 4-5 days.

Health benefits of ladies finger, bhindi, okra, bhinda, lady finger

1. Bhindi Aids in Digestion

Bhindi is an excellent vegetable for promoting healthy digestion, largely due to its rich content of dietary fiber, which includes both soluble and insoluble types. The insoluble fiber acts as roughage, adding bulk to stool and facilitating its smooth passage through the digestive system, thus preventing constipation. Meanwhile, the soluble fiber, particularly the mucilage (the characteristic slimy substance), forms a gel-like consistency in the gut. This mucilage helps to lubricate the intestinal tract, easing bowel movements, and can also act as a prebiotic, nourishing beneficial gut bacteria essential for a healthy microbiome. Together, these fibers ensure efficient digestion, reduce bloating, and contribute to overall gut health.

healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion pastehttps://www.tarladalal.com/bhindi-masala-22206r

2. Bhindi good for diabetics. Manages Blood Sugar Levels.

Bhindi (okra) is highly beneficial for individuals with diabetes, particularly in managing blood sugar levels. Its primary strength lies in its high content of soluble fiber and a low glycemic index (GI). The soluble fiber, specifically the mucilage, forms a gel-like substance in the digestive tract that slows down the absorption of sugars into the bloodstream. This prevents rapid spikes in blood glucose after meals, promoting a more gradual and controlled rise. Additionally, some research suggests that compounds found in bhindi may enhance insulin sensitivity, allowing the body's cells to utilize insulin more effectively for glucose uptake, further aiding in overall blood sugar regulation for better diabetes management.

See the 10 amazing benefits of lady finger. For complete Health Benefits of Ladies Finger, Bhindi read this article.

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

73.50 mcg of Folic Acid = 36.75% of RDA (about 200 mcg)

9.10 mg Vitamin C = 22.75% of RDA (about 40 mg)

15.04 mcg of Vitamin K = 12.53 % of RDA (about 120 mcg)

37.10 mg of Magnesium (Mg) = 10.60% of RDA (about 350 mg)

2.52 grams of Fibre = 10.08% of RDA (about 25 grams)

0.18 mg of Vitamin B6, Pyridoxine = 9.0% of RDA (about 2 mg)

46.2 mg of Calcium (Ca) = 7.70% of RDA (about 600 mg)

39.20 mg of Phosphorus (P) = 6.53% of RDA (about 600 mg)

0.07 mg of Vitamin B2, Riboflavin = 6.36% of RDA (about 1.1 mg)

0.42 mg of Vitamin B3, Niacin = 3.50% of RDA (about 12 mg)

0.04 mg of Vitamin B1, Thiamine = 3.33% of RDA (about 1.2 to 1.5 mg)

0.28 mg of Zinc (Zn) = 2.80% of RDA (about 10 to 12 mg)

0.35 mg Vitamin E = 1.75% of RDA (about 20 mg)

72.1 mg of Potassium (K) = 1.53% of RDA (about 4,700 mg)

0.24 mg of Iron (Fe) = 1.14% of RDA (about 21 mg)

4.83 mg of Sodium (Na) = 0.25% of RDA (about 1902 mg)

Glycemic Index of Lady Finger, Bhindi

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 dont spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics.