Home / Ingredients / vegetable / bendekayi

vegetable

bendekayi.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

Recipes with bendekayi + 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 cup95g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, particularly soluble fiber (mucilage), which aids in digestion and helps stabilize blood sugar levels.
✓Excellent source of Vitamin K, which is essential for blood clotting and bone health.
✓Contains antioxidants like polyphenols and Vitamin C, which help combat oxidative stress and reduce inflammation.
✓The mucilage can bind with cholesterol during digestion, potentially helping to lower overall cholesterol levels.

COOKING TIPS

In the kitchen.

1To minimize sliminess, cook okra quickly at high temperatures, such as stir-frying, roasting, or grilling.
2Ensure okra is completely dry before chopping and cooking to reduce the release of mucilage.
3Adding acidic ingredients like tomatoes, lemon juice, or vinegar towards the end of cooking can help cut down on the slimy texture.
4Okra is a key ingredient in dishes like Indian 'bhindi masala' and American 'gumbo', where its mucilage acts as a natural thickener.

STORAGE

Keep it fresh.

Store fresh, unwashed okra 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 accelerate sliminess and spoilage.
For long-term 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 bendekayi healthy?

Yes, bendekayi is highly nutritious and low in calories, providing only 33 calories per 100g. It is an excellent source of Vitamin K for bone health, Vitamin C for immunity, and dietary fiber which aids in digestion and heart health.

How does bendekayi help with blood sugar management?

Bendekayi contains a thick, soluble fiber called mucilage which slows down the absorption of sugar in the digestive tract. This helps stabilize blood glucose levels, making it a beneficial vegetable for individuals with diabetes.

Is bendekayi good for weight loss?

Yes, it is an ideal food for weight loss because it is very low in fat and calories while being high in fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing the urge to overeat.

Is bendekayi keto-friendly?

Bendekayi is considered keto-friendly as it contains approximately 7.45g of carbohydrates per 100g. When you subtract the high fiber content, the net carbs are low enough to fit into most low-carb and ketogenic meal plans.

Is bendekayi vegan and gluten-free?

Yes, bendekayi is a natural plant-based vegetable and is both 100% vegan and gluten-free. It is a safe and healthy option for those with gluten sensitivities or those following a strict plant-based diet.

How do I prevent bendekayi from becoming slimy when cooking?

To minimize sliminess, ensure the pods are completely dry before cutting and avoid overcrowding the pan. Cooking at high heat, stir-frying, or adding acidic ingredients like lemon juice, yogurt, or tamarind can also help neutralize the mucilage.

Can I eat bendekayi raw?

Yes, bendekayi can be eaten raw. While it is most commonly cooked, raw okra is safe to consume and can be thinly sliced into salads; eating it raw preserves the maximum amount of Vitamin C and antioxidants.

What does bendekayi taste like?

Bendekayi has a mild, slightly earthy, and grassy flavor similar to green beans or eggplant. Its texture is unique, offering a slight crunch on the outside with a soft, seed-filled, and moist interior.

How should I store bendekayi to keep it fresh?

Store bendekayi in a paper bag or wrapped in paper towels inside a loose plastic bag in the refrigerator's crisper drawer. Moisture causes it to mold quickly, so do not wash the pods until you are ready to cook them.

How can I tell if bendekayi is fresh when buying it?

Look for pods that are bright green, firm, and snap easily when the tip is bent. Avoid pods that are overly large, limp, or have many dark brown spots, as these are signs that the vegetable is old, fibrous, and tough.

RECIPES