bendi
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A classic Konkani curry featuring tender okra in a tangy, spicy coconut-based gravy. This traditional Mangalorean dish pairs perfectly with steamed rice for a comforting and flavorful meal.
A tangy and spicy Mangalorean curry where tender okra is simmered in a rich, aromatic coconut and tamarind gravy. This coastal Karnataka classic is a flavor explosion, perfect with steamed rice.
A delightful Odia classic where crispy fried okra swims in a light, tangy yogurt curry. This comforting dish is seasoned with a simple tempering and is a perfect accompaniment to steamed rice.
A traditional Karnataka-style stew featuring tender black-eyed peas and crisp okra simmered in a tangy tamarind and coconut gravy. This flavorful huli is a perfect comforting main course when served with hot steamed rice.
Yes, bendi is highly nutritious and low in calories, providing only 33 calories per 100g. It is an excellent source of Vitamin C for immune support, Vitamin K for bone health, and antioxidants that help reduce inflammation and protect heart health.
Bendi is an ideal food for weight loss because it is low in fat and high in dietary fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing the likelihood of overeating.
The high fiber content in bendi slows down the rate at which sugar is absorbed in the digestive tract. This helps prevent rapid spikes in blood glucose, making it a beneficial vegetable for individuals managing diabetes.
Yes, bendi is keto-friendly. With approximately 7.45g of total carbohydrates and a significant portion of that being fiber, the net carb count is low enough to be included in a standard ketogenic or low-carb diet.
Bendi is a natural vegetable and is 100% vegan and gluten-free. It is a versatile ingredient for plant-based diets and is safe for those with celiac disease or gluten sensitivities.
To minimize sliminess, ensure the pods are completely dry before cutting and avoid overcrowding the pan. Cooking at high heat (stir-frying or roasting) or adding acidic ingredients like lemon juice or tomatoes can also help neutralize the mucilage.
Yes, bendi can be eaten raw. While it is most commonly cooked, raw bendi is safe and can be thinly sliced into salads to provide a unique crunch and preserve all of its heat-sensitive vitamins.
bendi 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 →Store unwashed bendi in a paper bag or wrapped in paper towels inside a plastic bag in the refrigerator's crisper drawer. It is best consumed within 2 to 3 days, as it is highly sensitive to moisture and can spoil quickly.
Fresh bendi should be bright green, firm, and snap easily when the tip is bent. If the pods are limp, have dark brown spots, or feel woody and tough, they are likely old or starting to spoil.
The mucilage is a type of soluble fiber that is very beneficial for heart health. It can bind to cholesterol during the digestion process, helping to remove it from the body and lower overall cholesterol levels.
