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vegetable

vendaikkai.

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Recipes with vendaikkai + 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 piece12g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, which aids digestion and promotes satiety.
✓Good source of Vitamin C, an antioxidant that supports the immune system, and Vitamin K, which is important for bone health and blood clotting.
✓Contains polyphenols, which may help reduce inflammation and protect against heart disease.
✓The mucilage in okra can help stabilize blood sugar levels by slowing sugar absorption in the digestive tract.

COOKING TIPS

In the kitchen.

1To minimize sliminess, cook okra whole or in large pieces at high heat, such as by roasting, grilling, or stir-frying.
2Adding acidic ingredients like tomatoes, lemon juice, or vinegar during the cooking process can help break down the mucilage.
3Ensure okra is completely dry before chopping and cooking to reduce stickiness.
4Vendaikkai is excellent in South Indian dishes like sambar, poriyal (stir-fry), and puli kuzhambu (tamarind curry).

STORAGE

Keep it fresh.

Store fresh, unwashed okra in a paper bag or a perforated plastic bag in the refrigerator's crisper drawer for up to 3-4 days.
Avoid washing okra until just before cooking to prevent it from becoming slimy during storage.

FAQ

Frequently asked questions.

Is vendaikkai healthy?

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

Is vendaikkai good for weight loss?

Vendaikkai is very effective for weight loss because it is low in fat and calories while being high in fiber. The fiber content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day.

How does vendaikkai help manage blood sugar?

The mucilage (the sticky substance) in vendaikkai helps stabilize blood sugar levels by slowing down the absorption of sugar in the digestive tract. This makes it a highly recommended vegetable for individuals managing diabetes.

Is vendaikkai keto-friendly?

Yes, vendaikkai is keto-friendly as it contains only about 7.45g of carbohydrates per 100g. Since a significant portion of these carbs comes from dietary fiber, the net carb count is low enough for most low-carb diets.

Is vendaikkai vegan and gluten-free?

Vendaikkai is a natural plant-based vegetable, making it 100% vegan and naturally gluten-free. It is a safe and healthy choice for those with celiac disease or those following a plant-based lifestyle.

How do I stop vendaikkai from becoming slimy when cooking?

To minimize sliminess, ensure the pods are completely dry before cutting and avoid overcrowding the pan. Adding acidic ingredients like lemon juice, yogurt, or tamarind during the cooking process also helps neutralize the mucilage.

What does vendaikkai taste like?

Vendaikkai has a mild, slightly earthy, and grassy flavor. Its texture is unique, offering a crunch when fried or roasted, and a soft, silky consistency when stewed or steamed.

How do you store vendaikkai to keep it fresh?

Store unwashed vendaikkai in a paper bag or wrapped in a paper towel inside a plastic bag in the refrigerator's crisper drawer. It is best consumed within 2 to 3 days, as it tends to become tough or spotted if kept longer.

How do I know if vendaikkai is fresh or spoiled?

Fresh vendaikkai should be bright green, firm, and snap easily when the tip is bent. Avoid pods that are limp, have dark brown spots, or feel excessively woody, as these are signs of age or spoilage.

Can I eat vendaikkai raw?

Yes, vendaikkai can be eaten raw, especially when the pods are young and tender. Slicing them thinly into salads is a great way to preserve their heat-sensitive Vitamin C and antioxidant content.

RECIPES