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vegetable

bendekai.

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Recipes with bendekai + Add to pantry

SERVING

CALORIES

PROTEIN

1.9g

CARBS

7.5g

FAT

0.19g

FIBER

3.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories33kcal—

Protein1.9g4%

Carbohydrates7.5g3%

Fiber3.2g11%

Sugar1.5g3%

Total fat0.19g0%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water89.6g—

MINERALS

Sodium7.0mg0%

Potassium299mg6%

Calcium82mg6%

Iron0.62mg3%

Magnesium57mg14%

Phosphorus61mg5%

Zinc0.58mg5%

Copper0.11mg12%

Manganese0.94mg41%

Selenium0.70µg1%

VITAMINS

Vitamin A36µg4%

Vitamin C23mg26%

Vitamin D0µg0%

Vitamin E0.27mg2%

Vitamin K31.3µg26%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.06mg5%

Niacin (B3)1.0mg6%

Pantothenic acid (B5)0.25mg5%

Vitamin B60.22mg13%

Folate (B9)60µg15%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup110g

1 piece10g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, particularly mucilage, which aids digestion and helps stabilize blood sugar levels.
✓Good source of Vitamin C, an antioxidant that boosts the immune system, and Vitamin K, which is essential for blood clotting and bone health.
✓Contains polyphenols like flavonoids and isoquercetin, which have antioxidant properties that may reduce inflammation and heart disease risk.
✓The soluble fiber can bind with cholesterol in the digestive tract, helping to lower overall cholesterol levels.

COOKING TIPS

In the kitchen.

1To minimize sliminess, ensure the pods are completely dry before cutting and cook them quickly over high heat, such as stir-frying, roasting, or grilling.
2Adding acidic ingredients like tomatoes, lemon juice, or vinegar during cooking can help break down the mucilage.
3The mucilage is a natural thickener, making it an excellent addition to gumbos, stews, and curries like Sambar.
4For a popular crispy snack (Kurkuri Bhindi), slice thinly, coat with spices and chickpea flour, and deep-fry or air-fry until golden brown.

STORAGE

Keep it fresh.

Store fresh, unwashed bendekai in a paper bag or a perforated plastic bag in the refrigerator's vegetable crisper for up to 3-4 days.
Avoid washing until just before use, as moisture can promote sliminess and mold growth.
For longer storage, blanch whole or sliced pods for 2-3 minutes, cool in an ice bath, drain well, and freeze in airtight containers.

FAQ

Frequently asked questions.

Is bendekai healthy?

Yes, bendekai is very healthy as it is rich in Vitamin C for immunity and Vitamin K for bone health. It also contains unique antioxidants like polyphenols that help reduce inflammation and protect heart health.

How much protein and calories are in 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.

Is bendekai good for weight loss?

Yes, bendekai is ideal for weight loss due to its low calorie count and high dietary fiber content. The fiber helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.

Can diabetics eat bendekai?

Bendekai is highly recommended for diabetics because its mucilage and soluble fiber help slow down sugar absorption in the digestive tract. This process helps in stabilizing blood glucose levels after meals.

Is bendekai keto-friendly?

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.

How do you stop bendekai from becoming slimy when cooking?

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.

What does bendekai taste like?

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.

How do you know if bendekai is fresh?

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.

How do you store bendekai?

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.

Can I eat bendekai raw?

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.

RECIPES