Diabetes Recipes

Okra and Tomato Curry (Bhindi)

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Okra and Tomato Curry (Bhindi)
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Nutrition Facts

Serving Size: 1 Cup(s)

Makes: 7 Serving(s)

Amount Per Serving

Calories: 74

Total Fat: 2g

Saturated Fat: 0g

Cholesterol: 0mg

Sodium: 350mg

Total Carbohyrdates: 15g

Dietary Fiber: 5g

Protein: 4g

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Make this for: Dinner

Category: Vegetables

This Recipe Makes: 7 Serving(s)

What you'll need

  • 1 tbsp. canola oil
  • 2 med onions, thinly sliced (lengthwise)
  • 2 med tomatoes, peeled and chopped
  • 1 tsp. red chili flakes
  • 1 tsp. salt
  • 1/2 tsp. turmeric
  • 2 lb fresh or frozen okra, sliced and trimmed
  • 1/4 cup freshly squeezed lemon juice
  • 1 cup water
  • 1 cup chopped cilantro


  • Step 1
    In a large saute pan, heat oil over Medium heat. Add onions and cook for about 2 minutes or until soft.
  • Step 2
    Add tomatoes and cook until onions are translucent and tomatoes are soft; about 2 minutes.
  • Step 3
    Add chili flakes, salt and turmeric and stir for 2 minutes.
  • Step 4
    Add okra and mix well, adding 2 tbsp (25 mL) of water if ingredients stick to pan.
  • Step 5
    Add lemon juice and cook for 2 minutes, adding another 2 tbsp of water if sticking.
  • Step 6
    Reserve 2 tbsp (25 mL) cilantro, and add remaining to pan.
  • Step 7
    If using fresh okra, add remaining water and cover and cook up to 15 minutes. Omit adding the rest of the water here if using frozen okra.
  • Step 8
    Garnish with reserved cilantro when okra is tender and remove from heat.
  • Step 9
    TIP 1) You can use fresh or frozen pre-sliced okra in this recipe. Use frozen okra when fresh okra is not available or in season. You will need less water to cook the frozen okra in this recipe, as it has been blanched before freezing
  • Step 10
    TIP 2) Okra is a good source of soluble fibre which has shown to decrease LDL (unhealthy) cholesterol and help to maintain blood sugar levels for individuals with prediabetes or diabetes.
  • Step 11
    TIP 3) The amount of oil in the recipe has been cut down to make it low fat. If you find your ingredients are starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent sticking and/or burning. If this continues you may have your element on too high of a heat so turn it down slightly

Diabetic Exchanges

  • Fat: 1/2