Bendakaya curry recipe

Name: Bendakaya curry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 5 Grams of Black gram dal; 250 Grams of Ladies finger; 5 Grams of Chillies green - all varieties; 10 Grams of Coriander leaves; 5 Grams of Curry leaves; 3 Grams of Chillies red; 0.5 Tea Spoon of Cumin seeds; 0.5 Tea Spoon of Mustard seeds; 1 Table Spoon of Rice bran oil; 0.5 Tea Spoon of Salt

Bendakaya curry is a good source of dietary fiber, calcium, magnesium, manganese, vitamin B6, and excellent source of vitamin C, vitamin D. It helps lower blood sugar levels and aids in weight loss.

Cooking time: 15 minutes

Serves: 3 persons

Ingredients

Black gram dal

5 Grams

Ladies finger

250 Grams

Chillies green - all varieties

5 Grams

Coriander leaves

10 Grams

Curry leaves

5 Grams

Chillies red

3 Grams

Cumin seeds

0.5 Tea Spoon

Mustard seeds

0.5 Tea Spoon

Rice bran oil

1 Table Spoon

Salt

0.5 Tea Spoon

Instructions

Chopping

Chop ladies finger into small pieces

Cooking

Heat the oil in a nonstick pan. Add mustard seeds, cumin seeds, curry leaves, urad dal (black gram dal), and saute them until the urad dal turns golden brown. Add green chilies and red chilies along with the chopped ladies finger (bhindi), and fry them until the bhindi is completely cooked. Add salt and cover the pan with a lid for 5 more minutes.

Serve

Once the curry is done, serve it hot with rice or roti

Nutrition Label

Bendakaya curry

Serving Size1 Small Cup (100 g)
Calories82.2 kcal
Carbs4.7 g
Fiber4.8 g
Sugar0.5 g
Protein2.8 g
Fat5.8 g
Saturated fat1.1 g
Mono unsaturated fat2.2 g
Poly unsaturated fat2.0 g
Cholesterol0.0 mg
Sodium336.1 mg

Also Known As

Bhendichi rassa bhaji Bhindi curry Bhindi Ki Sabzi Bhindi Koora Lady finger curry Ladys finger curry Sabji vendakka Sabzi Bhindi Vendaikkai Kari Vendaikkai Pajji Vendayakka Vendayakki Sabji Ventakkay Kuzhambu

Glycemic Index

33 Low

Low

Medium

High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

Eat protein portions first before rice or bread
The fiber content helps moderate blood sugar spikes

Compare & Substitute

Nutrient	Bendakaya curry	Aluru Sundal	Amaranth leaves curry
Calories	82.2 kcal	264.5 kcal	84.8 kcal
Carbs	4.7 g	33.4 g	6.7 g
Protein	2.8 g	13.7 g	3.8 g
Fat	5.8 g	8.4 g	4.7 g
Fiber	4.8 g	9 g	4.3 g
Sugar	0.5 g	1.2 g	1.7 g
Sodium	336.1 mg	253.8 mg	258.4 mg
Cholesterol	0 mg	0 mg	0 mg