Tandoori Bhindi

Tandoori Bhindi is a flavorful and vibrant Indian dish featuring tender okra marinated in a blend of aromatic spices and yogurt, then grilled to perfection. This healthy BBQ dish is not only delicious but also offers a unique twist on traditional tandoori recipes.

Ingredients

• Okra - 250 grams
• Plain yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Tandoori masala - 1 tablespoon
• Lemon juice - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - to taste
• Olive oil - 1 tablespoon
• Fresh coriander - for garnish

Steps

1. Wash and dry the okra thoroughly to remove any moisture. Trim the tops and tails, then cut them into halves or quarters depending on your preference.
2. In a mixing bowl, combine the plain yogurt, ginger-garlic paste, tandoori masala, lemon juice, turmeric powder, red chili powder, cumin powder, and salt. Mix well to form a marinade.
3. Add the okra pieces to the marinade and coat them evenly. Let it marinate for at least 15 minutes to absorb the flavors.
4. Preheat your grill or oven to 200°C (400°F). If using skewers, thread the marinated okra onto the skewers.
5. Brush the okra with olive oil and place them on the grill or in the oven. Grill for about 15-20 minutes, turning occasionally until they are slightly charred and cooked through.
6. Once done, remove from heat and garnish with fresh coriander. Serve hot with lemon wedges.

Nutrition

• Calories: 150
• Protein: 6 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 5 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, aiding digestion and promoting gut health.
• Contains antioxidants and vitamins that support overall health and boost immunity.

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