Bhindi Tomato Sabzi Recipe
Bhindi Tomato Sabzi is a flavorful and easy-to-make dish that combines the goodness of ladyfinger (bhindi) with the tangy flavor of tomatoes, seasoned with the aromatic Panch Phoran masala. This Bengali-inspired recipe makes use of a unique blend of five spices, known as Panch Phoran, which adds a distinct taste to the sabzi. Perfect for a comforting lunch, this dish pairs beautifully with Cholar Daal, steamed rice, and crispy papad.
Description:
Bhindi Tomato Sabzi is a delicious vegetarian dish from the Bengali cuisine, made with fresh ladyfinger (bhindi), ripe tomatoes, and Panch Phoran masala. This dish features a balance of earthy spices and the natural flavors of the ingredients, offering a delightful experience for your taste buds. The combination of bhindi and tangy tomatoes, along with the aromatic masalas, makes this dish a perfect accompaniment to your lunch.
Cuisine:
Bengali Recipes
Course:
Lunch
Diet:
Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Bhindi (Ladyfinger), chopped lengthwise | 500 grams |
| Tomatoes, finely chopped | 300 grams |
| Panch Phoran Masala | 1 teaspoon |
| Garlic, grated | 4 cloves |
| Red Chili Powder | 1 teaspoon |
| Coriander Powder | 1 teaspoon |
| Cumin Powder | 1 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Salt | To taste |
| Oil | 1 tablespoon (as needed) |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions:
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Preparation: Begin by preparing all the ingredients. Chop the bhindi (ladyfinger) lengthwise and finely chop the tomatoes. Grate the garlic and gather the spices: Panch Phoran masala, red chili powder, coriander powder, cumin powder, and garam masala powder. Keep everything aside, ready for cooking.
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Cooking Bhindi: In a pan, heat 1 tablespoon of oil over medium heat. Add the chopped bhindi (ladyfinger) and salt, and let it cook for about 3 to 4 minutes. Stir occasionally, ensuring the bhindi softens. Once the bhindi is cooked, turn off the heat and set it aside.
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Cooking Tomatoes and Spices: In the same pan, heat a little more oil. Add the grated garlic and Panch Phoran masala. Let them sizzle and release their aromatic flavors for about a minute. Add the finely chopped tomatoes to the pan and cook until they become soft and mushy.
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Spices and Mixing: Once the tomatoes are softened, add the red chili powder, coriander powder, cumin powder, garam masala powder, and salt. Stir the mixture well and cook for another minute to allow the spices to infuse into the tomatoes.
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Combining Bhindi and Tomato Mixture: Now, add the cooked bhindi (ladyfinger) to the tomato mixture. Stir everything well to ensure the bhindi is coated with the flavorful masala. Cover the pan and let it cook for 4 to 5 minutes on low heat.
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Finishing: Once the Bhindi Tomato Sabzi is ready, turn off the heat. The dish is now ready to be served.
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Serving: Serve the Bhindi Tomato Sabzi hot with Cholar Daal, steamed rice, and crispy papad for a satisfying and delicious lunch.
Nutritional Information (approx.):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 120 kcal |
| Protein | 3 grams |
| Carbohydrates | 20 grams |
| Fat | 4 grams |
| Fiber | 6 grams |
| Sodium | 400 mg |
This simple yet flavorful Bhindi Tomato Sabzi is an excellent way to enjoy the traditional tastes of Bengali cuisine, offering a balance of spices and fresh vegetables. Enjoy it as part of a wholesome lunch, and savor the rich flavors of India!
