Low Calorie Bhindi Masala Recipe

Low Calorie Bhindi Masala recipe allows you to enjoy a traditional Desi dish with controlled portions and only 260 calories per meal.

Bhindi Masala is a beloved vegetable dish in Desi cuisine, traditionally enjoyed with freshly made roti. Despite its simplicity and deliciousness, it’s easy to turn this nutritious vegetable recipe unhealthy by cooking it in excessive oil or pairing it with large portions of roti or paratha.

Here, I present a healthier version of Bhindi Masala, maintaining the same great flavor with just 1 tablespoon of oil. This recipe makes three portions, with each portion served alongside cucumber and green raita, keeping your meal at only 260 calories.

I’ve provided the quantity of aata for the roti so you can control the portion size. This way, you enjoy a traditional recipe with portion control.

Adding some boneless, skinless chicken breast can increase the protein and calories, and satiety levels after your meal. But traditionally, Bhindi Masala is made on its own, which is what you’ve got here.

Low Calorie Bhindi Masala Ingredients

You need only a few ingredients for this super easy recipe!

For Bhindi Masala

168g raw okra
1 tbsp oil
1 tsp cumin seeds

270g tomato
Salt, red chili powder, and turmeric to taste

For The Rest Of The Meal

100g cucumber

1 serving low-calorie green raita
42g chakki aata (I use Al Baker’s chakki fresh aata)
35g water (for the dough)

How To Make Healthy Bhindi Masala

Prepare the Okra:
- Wash the okra thoroughly and let it dry completely.
- Cut the okra into small pieces.

Cook the Okra:
- Heat 1 tablespoon of oil in a medium-sized pot over medium heat.
- Add 1 teaspoon of cumin seeds and let them crackle.
- Add the chopped okra to the pot and stir well.
- Cook the okra, stirring frequently, until it is half done.
- Add salt, red chili powder, and turmeric to taste.
- Stir well and cook for a few more minutes.
- Cover the pot and reduce the heat to low, till okra is fully cooked.
Divide and Serve:
- Divide the cooked okra into 3 portions. Each portion is approximately 79 calories.
- Serve each portion with 100g cucumber, 1 serving of low-calorie green raita, and 1 roti.

Making the Roti:

Combine 42g of chakki aata with 35g of water to form a dough ball weighing around 77g.
Roll out the dough and cook the roti as you normally would.

Total Calories:

Each meal, including the okra portion, cucumber, green raita, and roti, totals approximately 260 calories.

Optional Protein Boost:

You can add some boneless, skinless chicken breast to the meal to increase the protein content and calories. However, traditionally, Bhindi Masala is enjoyed on its own, which is what this recipe focuses on.

Nutrition Information for Low Calorie Bhindi Masala Recipe

Ingredient	Weight (g)	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Raw Okra	168	55.44	12.516	3.2424	0.3192	5.376
Oil (1 tbsp)	14	124	0	0	14	0
Zeera (1 tsp)	2	7.5	0.884	0.356	0.446	0
Tomato	270	48.6	10.503	2.376	0.54	3.24
Salt, Red Chili Powder, Turmeric	To taste	–	–	–	–	–
Total		236	24	6	15	9
Per serving (Recipe makes 3 servings)		79	8	2	5

Notes:

The “Total” row calculates the sum of all nutrients from the listed ingredients.
Ingredients like salt, red chili powder, and turmeric are not included in the nutritional totals as their quantities are “to taste” and typically negligible in terms of calories and macronutrients.

Nutrition Information For The Full Meal (Bhindi masala + roti + raita + cucumber)

Ingredient	Calories	Carbs (g)	Protein (g)	Fat (g)
Green Raita (1 portion)	22	2.6	1.6	0.5
Cucumber (100g)	16	2.95	0.62	0.18
Bhindi (1/3 portion)	78.5	8	2	5.2
Roti (42g aata + 35g water = 77g dough)	142.8	30.8	5.6	1.12
Total	259	44	10	7

Notes:

You can find the green raita recipe here.
I use Al Baker Chakki Fresh Aata but any whole wheat flour would do.

Enjoy this traditional yet healthier Bhindi Masala, perfect for those looking to maintain portion control and manage calorie intake while savoring a classic Desi dish.