Bhindi Raita

Bhindi Raita is a refreshing Indian yogurt dish that combines the earthy flavors of okra with creamy yogurt and spices, making it a perfect accompaniment for spicy meals. This cooling dish is not only delicious but also rich in nutrients.

Ingredients

• Okra - 150 grams
• Plain yogurt - 250 grams
• Cumin seeds - 1 teaspoon
• Green chili - 1, finely chopped
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - 1/4 teaspoon
• Oil - 1 tablespoon

Steps

1. Wash the okra thoroughly and pat dry. Trim the ends and cut them into small pieces (about 1 cm).
2. In a pan, heat the oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
3. Add the chopped okra to the pan and sauté for about 8-10 minutes, stirring occasionally, until they are soft and slightly browned. Season with salt and black pepper.
4. Remove the pan from heat and let the okra cool slightly.
5. In a mixing bowl, whisk the plain yogurt until smooth. Add the chopped green chili, coriander leaves, and the sautéed okra, mixing well.
6. Taste and adjust salt if necessary. Chill in the refrigerator for about 10 minutes before serving.

Nutrition

• Calories: 130
• Protein: 6 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, aiding digestion.
• Contains antioxidants that help reduce inflammation.

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