bendekai
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A delightful Karnataka-style okra stir-fry that's crispy, flavorful, and never slimy. Sautéed with fragrant spices and finished with fresh coconut, it's a perfect side dish for rice and sambar or warm rotis.
A tangy and savory okra stew from Karnataka, made with tender okra, lentils, and a special blend of spices. This comforting huli is a perfect accompaniment to steamed rice and a dollop of ghee.
A tangy, sweet, and spicy South Indian curry where tender okra is simmered in a flavorful tamarind and jaggery gravy. This traditional Karnataka dish is a perfect side for rice or rotis, offering a unique burst of flavors in every bite.
A delightful South Indian curry from Udupi cuisine featuring tender okra in a sweet, sour, and spicy coconut-tamarind gravy. This traditional dish is a perfect balance of flavors and pairs wonderfully with steamed rice.
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.
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 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.
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.
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.
bendekai is a versatile ingredient found in cuisines around the world. With 33 calories per 100g and 1.93 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →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.
