bendekai.

Bendekai is a low-calorie vegetable, providing approximately 33 calories per 100g. It contains about 1.93g of protein and is virtually fat-free, making it an excellent choice for nutrient-dense meals.

Yes, bendekai is keto-friendly. With only about 7.45g of total carbohydrates per 100g and a significant portion of that being fiber, the net carb count is low enough for most low-carb diets.

To minimize sliminess, ensure the pods are completely dry before cutting and avoid over-stirring during cooking. Adding acidic ingredients like lemon juice, tamarind, or dry mango powder (amchur) also helps neutralize the mucilage.

Bendekai has a mild, slightly earthy, and grassy flavor. Its texture is its most defining characteristic, being crunchy when flash-fried or soft and silky when simmered in stews and curries.

Fresh bendekai should be bright green, firm, and free of dark blemishes. A common test is to snap the tip of the pod; if it snaps off easily and cleanly, the vegetable is fresh and tender.

Store unwashed bendekai in a paper bag or wrapped in paper towels inside a plastic bag in the refrigerator's crisper drawer. It is best used within 2 to 3 days, as it can become tough or wilted if stored longer.

Yes, bendekai can be eaten raw in salads or as a crunchy snack. While the texture is slightly fuzzy and the mucilage is more apparent, eating it raw preserves the maximum amount of heat-sensitive Vitamin C.