Published By: Rohit Chatterjee

Sabzi of the Day - The Versatile Okra: Health Benefits and Simple Recipes to Elevate Your Cooking

Do you know okra is technically a fruit?

Okra, often referred to as “Lady’s Finger," is biologically a fruit but mostly cooked like a vegetable and is found in South Asia and Africa because of the region’s warm and tropical climate. From getting fried like chips to simmering in curry, okra is used to create a wide range of dishes. Not to forget, it has the goodness of several nutrients.

The Goodness of Okra

The impressive nutrient profile of okra boasts of:

Calories: 33

Carbs: 7 grams

Protein: 2 grams

Fat: 0 grams

Fibre: 3 grams

Magnesium: 14% of the Daily Value (DV)

Folate: 15% of the DV

Vitamin A: 14% of the DV

Vitamin C: 26% of the DV

Vitamin K: 26% of the DV

Vitamin B6: 14% of the DV

The Lesser-Known Health Benefits of Okra

While okra is widely eaten, not much is discussed about its health benefits.

Reduces blood clots: Okra is rich in antioxidants and keeps free radicals away. It has polyphenols that reduce blood clots and oxidative damage. The polyphenols also have the ability to enter the brain and protect against inflammation.

Keeps the heart healthy: Okra is excellent for a healthy heart. The gel-like substance inside okra is called mucilage, which binds cholesterol during digestion and stops the body from absorbing it.

(Credit- X/ @Artofphysique_)

Cancer away: Okra comprises a substance called lectin, which slows down the growth of cancer cells. One test-tube study showed that okra slowed down the growth of cancer cells by 63 per cent. However, it must be noted that these tests were done in tubes, and more research in humans is required.

May keep blood sugar in check: Okra is capable of decreasing the human body’s sugar absorption in the digestive tract. Therefore, it may keep a person’s blood sugar in check.

Droolworthy Okra Recipes

Bhindi Masala: In boiling hot mustard oil, add nigella seeds, green chillies, onion, garlic, tomato, and slit okras. Fry them till they are slightly charred. Add a little bit of turmeric and salt as per your requirement. Serve the delicious Bhindi masala with roti, paratha, or even rice and dal.

(Credit- X/ @MumukshuSavitri)

Dahi Bhindi: Dahi Bhindi’s recipe is similar to Bhindi Masala, except one doesn’t need to add the nigella seeds. Once the entire process is done adding salt, the cook needs to add a cup of dahi and mix with the bhindi – dahi bhindi is done.

Kurkurit Bhindi: Kurkurit Bhindi is basically a bhindi pakoda. Create a batter with gram flour or any flour of your liking, and add masala and salt as per your preference. Once done, simply coat the entire bhindi in that batter and fry it in mustard oil. One can use any oil that suits their taste buds, but mustard oil has a nice kick to it.

There you go – the goodness of okra to health benefits and a super-easy recipe all compiled in one place. Also, now you know how important it is to add okra to your regular meals.