Okra Curry (inspired by the traditional Indian dish Bhinda)

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Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 1 point
  • Viscous Fibre: 1 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories421.7 kcalMonounsaturated Fat4.7 g
Protein22.0 gPolyunsaturated Fat7.9 g
Bean Protein6.7 gTotal Carbohydrate57.1 g
Soy Protein6.0 gDietary Fibre21.9 g
Fat15.3 gViscous Fibre3.9 g
Saturated Fat1.5 g
(1 serving – 200 g): 1/4 recipe

Okra Curry (inspired by the traditional Indian dish Bhinda)

Difficulty: Intermediate Prep Time 15 min Cook Time 40 min Total Time 55 mins Servings: 4 Calories: 412.7 kcal (per serving)

Description

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 1 point
  • Viscous Fibre: 1 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. In a large saucepan, over medium heat; add chopped okra and cook approximately 5-7 minutes.

  2. Once the stickiness from the okra disappears, add oil, cumin seeds, onions, minced garlic, minced ginger, green peas, tomato, silken tofu, salt and psyllium husk.

  3. Cook curry on medium heat for 18-20 minutes or until all ingredients are cooked*.

  4. Add finely chopped walnuts to the curry and mix. Serve warm.

Note

  • * Leave pot uncovered when cooking the curry while stirring occasionally.
  • Can be served on its own or with 1⁄2 serving of Barley Khichdi.
  • Adjust seasoning and spices according to preference.
  • Leftovers can be put in the freezer or refrigerated up to 2-3 days.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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