Also known as: Bhindi
Vendakkai (Tamil) · Bendakaya (Telugu)
35 kcal
Calories
2 g
Protein
7.5 g
Carbohydrates
0.2 g
Fat
3.2 g
Fibre
Micronutrient Highlights
Vitamin K: A good source
Vitamin C: A moderate, useful source
Common Uses: Stir-fried as bhindi masala or bhindi fry, a common everyday sabzi.
Best Time to Eat: Fits naturally into a lunch or dinner plate alongside dal and roti.
Portion Guidance: A cup of cooked bhindi is a reasonable vegetable portion for one meal.
Why It's Healthy
Genuinely low in calories with a real fibre content, including a mucilage-based soluble fibre.
Possible Disadvantages
Deep-frying (as in some restaurant preparations) adds significant fat and calories that plain stir-frying doesn't.
Who Benefits Most
People wanting an easy, low-calorie, fibre-containing vegetable for everyday meals.
Who Should Consume in Moderation
No specific group needs to particularly limit bhindi in typical home-cooked preparations.
Traditional Indian Uses
A widely used everyday vegetable across nearly every Indian region, prepared in dozens of regional styles.
Modern Nutritional Evidence
Its soluble fibre content is genuinely relevant to digestive health, similar in category to other mucilaginous vegetables.
Cooking Tips
Cooking bhindi dry (minimal added liquid) and not overcrowding the pan reduces the sliminess some people find off-putting.
Storage Tips
Best used within 2-3 days; store unwashed in the refrigerator to avoid early spoilage.
Healthier Substitute
Steamed or air-fried bhindi
A genuinely lower-fat alternative to deep-fried bhindi preparations.