Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Okra, sliced | 560 g | Sweet, Astringent · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 30 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the sliced okra into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Bhindi Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Bhindi Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (156g)) |
|---|---|---|
| Energy (Calories) | 61 kcal | 95 kcal |
| Protein | 2.0 g | 3.1 g |
| Total Carbohydrates | 7.6 g | 12.0 g |
| Dietary Fiber | 3.3 g | 5.1 g |
| Total Sugars | 1.4 g | 2.1 g |
| Total Fat | 3.3 g | 5.2 g |
| Calcium | 84.8 mg | 132.9 mg |
| Iron | 1.26 mg | 1.98 mg |
| Magnesium | 56.4 mg | 88.4 mg |
| Phosphorus | 61.6 mg | 96.5 mg |
| Potassium | 297 mg | 465 mg |
| Sodium | 255 mg | 400 mg |
| Zinc | 0.60 mg | 0.94 mg |
| Copper | 0.12 mg | 0.18 mg |
| Manganese | 0.80 mg | 1.26 mg |
| Selenium | 0.9 µg | 1.3 µg |
| Vitamin C | 20.8 mg | 32.6 mg |
| Vitamin A (RAE) | 56.7 µg | 88.8 µg |
| Vitamin E | 0.50 mg | 0.79 mg |
| Vitamin K | 28.3 µg | 44.3 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.95 mg | 1.48 mg |
| Vitamin B6 | 0.20 mg | 0.31 mg |
| Folate (DFE) | 53.8 µg | 84.3 µg |
| Choline | 12.2 mg | 19.1 mg |
