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bhendi.

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

Recipes with bhendi + 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 cup100g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, which aids digestion and helps stabilize blood sugar levels.
✓Excellent source of Vitamin C for immune support and Vitamin K for bone health and blood clotting.
✓Contains antioxidants like polyphenols, which help combat oxidative stress and inflammation.
✓The mucilage (slimy substance) can help soothe the digestive tract and may help lower cholesterol levels.

COOKING TIPS

In the kitchen.

1To minimize sliminess, ensure the bhendi is completely dry before chopping. Cooking at high heat (like stir-frying or roasting) also reduces slime.
2Adding an acidic ingredient like tomatoes, lemon juice, or vinegar during cooking can help break down the mucilage.
3Bhendi is versatile and can be fried for a crispy texture, stuffed with spices, or added to stews and curries like sambar.
4For a classic 'Bhindi Fry', slice the pods, toss with spices, and pan-fry until tender and slightly crisp.

STORAGE

Keep it fresh.

Store fresh, unwashed bhendi in a paper bag or a perforated plastic bag in the refrigerator's crisper drawer.
For best texture and flavor, use within 2-3 days of purchase. Do not wash until just before cooking to prevent it from becoming slimy.

FAQ

Frequently asked questions.

Is bhendi healthy?

Yes, bhendi is very healthy as it is low in calories (33 per 100g) and rich in essential nutrients. It provides significant amounts of Vitamin C for immunity, Vitamin K for bone health, and dietary fiber for digestive wellness.

Is bhendi good for weight loss?

Bhendi is excellent for weight loss because it is low in fat and high in fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing the urge to overeat.

Can diabetics eat bhendi?

Yes, bhendi is highly recommended for diabetics. Its high fiber content helps stabilize blood sugar levels by slowing down the absorption of sugar in the digestive tract.

Is bhendi keto-friendly?

Bhendi is keto-friendly as it contains approximately 7.45g of total carbs per 100g, with a significant portion being fiber. This results in low net carbs, making it suitable for low-carb and ketogenic diets.

How do I prevent bhendi from becoming slimy when cooking?

To minimize sliminess, ensure the bhendi is completely dry before cutting and avoid overcrowding the pan. Adding acidic ingredients like lemon juice, tamarind, or dry mango powder (amchur) during cooking also helps neutralize the mucilage.

Can I eat bhendi raw?

Yes, bhendi can be eaten raw and is sometimes added to salads for a crunchy texture. However, most people prefer it cooked to reduce the slimy texture of the internal mucilage.

How do you store bhendi to keep it fresh?

Store unwashed bhendi in a paper bag or wrapped in paper towels inside a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 2 to 3 days; moisture is its enemy, so only wash it right before cooking.

How do I know if bhendi is fresh and tender?

Look for pods that are bright green and firm without dark spots or soft patches. A common test is to snap the tip of the bhendi; if it snaps off easily and cleanly, the vegetable is fresh and not overly fibrous.

What are the benefits of the 'slimy' substance in bhendi?

The mucilage in bhendi is actually beneficial as it can help soothe the digestive tract and bind to cholesterol during digestion, aiding in its excretion. It also contains antioxidants like polyphenols that combat inflammation.

Is bhendi vegan and gluten-free?

Yes, bhendi is a natural vegetable and is inherently both vegan and gluten-free. It is a versatile ingredient that fits into almost any dietary restriction.

RECIPES