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Bhindi Mutton Koora
  • Serving Size 1 Small Cup (100 g)
  • Calories75.9 kcal
  • Carbs2.6 g (10.2 kcal)
  • Protein5.6 g (22.6 kcal)
  • Fats4.8 g (43.1 kcal)

Bhindi Mutton Koora recipe

Bhindi Mutton Koora is a good source of protein, niacin, vitamin C, beta carotene, lycopene, and an excellent source of lutein, and vitamin D. HINT: It helps in improving vision and maintenance of healthy skin.

Cooking time: 20 minutes

Serves: 8 persons

Ingredients
Ladies finger
150 Grams
Tomato ripe local
100 Grams
Coriander leaves
20 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Goat shoulder
200 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
Washing
Wash and chop the meat into small pieces. Wash the bhindi thoroughly and chop it into 2-3 pieces.
2
Frying bhindi
In a pressure cooker, heat oil on medium flame. Add your chopped bhindi and fry this for 5 minutes on medium/high heat, until the bhindi begins to get lightly golden. Remove and set aside.
3
Cooking
Heat oil in a pressure cooker. Add chopped onions and fry these lightly on medium-high heat until they begin to turn translucent. Add the meat, garlic, and ginger, fry it, stirring often until the meat is no longer pink. Add all the spices, tomatoes, and water and cook for 3-4 whistles till the meat is tender. Add the reserved bhindi, and half a cup of water to adjust the quantity. Garnish with coriander.
4
Serving
Serve the curry with a side of steamed basmati rice, bagara khana, roti, or naan.
Nutrition Label

Bhindi Mutton Koora

  • Serving Size1 Small Cup (100 g)
  • Calories75.9 kcal
  • Carbs2.6 g
  • Fiber1.7 g
  • Sugar0.9 g
  • Protein5.6 g
  • Fat4.8 g
  • Saturated fat1.7 g
  • Mono unsaturated fat1.9 g
  • Poly unsaturated fat0.8 g
  • Cholesterol19.2 mg
  • Sodium234.3 mg

Glycemic Index

30 Low
Low
Medium
High

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

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientBhindi Mutton KooraThakkali Mutton CurryTomato mutton curryUpma
Calories75.9 kcal76.6 kcal76.6 kcal224.4 kcal
Carbs2.6 g3.1 g3.1 g27.2 g
Protein5.6 g5.1 g5.1 g5 g
Fat4.8 g4.9 g4.9 g10.6 g
Fiber1.7 g1.3 g1.3 g5.4 g
Sugar0.9 g1.3 g1.3 g2.5 g
Sodium234.3 mg142.8 mg142.8 mg335.6 mg
Cholesterol19.2 mg17.2 mg17.2 mg0 mg

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