Bhindi masala is a popular North Indian stir-fry featuring tender okra cooked with aromatic spices and onions. It is a staple vegetarian dish frequently served during lunch or dinner alongside hot flatbreads or lentil soup.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 500 g Okra (500 g)
- 3 tbsp Vegetable oil (41 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 medium Onion (300 g)
- 2 pieces Green chili (30 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- Salt, to taste
- 0.5 tsp Amchur powder (1.6 g)
- 1 handful Fresh Coriander (30 g)
- Ingredients in total: 909 g
- Weight lost in cooking: 309 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Wash the okra thoroughly and pat them completely dry with a kitchen towel, then trim the ends and slice them into 1-inch pieces.
- Heat 2 tablespoons of oil in a wide non-stick pan over medium heat and sauté the okra for about 8 to 10 minutes until lightly browned and no longer slimy; remove from the pan and set aside.
- In the same pan, add the remaining tablespoon of oil and tip in the cumin seeds; wait until they begin to crackle.
- Add the finely chopped onions and green chillies to the pan, frying on medium heat until the onions become soft and translucent.
- Stir in the turmeric, coriander powder, and red chilli powder, cooking for one minute until the raw smell of the spices disappears.
- Return the cooked okra to the pan and sprinkle with salt, stirring gently to ensure the spices coat the vegetables without breaking them.
- Cover the pan and cook on low heat for 5 minutes, allowing the flavors to meld together.
- Remove the lid, stir in the mango powder for a hint of tanginess, and garnish with fresh chopped coriander leaves before serving.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 173 kcal | 115 kcal |
| Protein | 3.74 g | 2.5 g |
| Water | 117 mL | 77.7 mL |
| Sodium | 25 mg | 16.7 mg |
| Total Carbohydrates | 18.5 g | 12.3 g |
| Total Fat | 10.9 g | 7.25 g |
| Sugar | 5.58 g | 3.72 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.79 mg | 1.19 mg |
| Calcium | 137 mg | 91.4 mg |
| Magnesium | 87.7 mg | 58.4 mg |
| Potassium | 582 mg | 388 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 113 mg | 75.2 mg |
| Zinc | 0.99 mg | 0.66 mg |
| Chloride | 0.15 mg | 0.1 mg |
| Selenium | 1.47 mcg | 0.98 mcg |
| Copper | 0.19 mg | 0.13 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.45 mg | 0.96 mg |
| Molybdenum | 0.033 mcg | 0.022 mcg |
| Chromium | 0.042 mcg | 0.028 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.46 g | 0.97 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.85 g | 2.57 g |
| Omega-3 Fatty Acids | 0.18 g | 0.12 g |
| Polyunsaturated Fat | 5.61 g | 3.74 g |
| Omega-6 Fatty Acids | 5.43 g | 3.62 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.07 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 1.93 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 6.15 g | 4.1 g |
| Soluble Fiber | 2.21 g | 1.47 g |
| Insoluble Fiber | 4.9 g | 3.27 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 47.8 mg | 31.9 mg |
| Folate (B9) | 96.3 mcg | 64.2 mcg |
| Niacin (B3) | 1.57 mg | 1.05 mg |
| Vitamin A | 77.7 mcg RAE | 51.8 mcg RAE |
| Thiamin (B1) | 0.3 mg | 0.2 mg |
| Vitamin B6 | 0.41 mg | 0.28 mg |
| Riboflavin (B2) | 0.12 mg | 0.078 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.32 mg |
| Vitamin E | 2.16 mg | 1.44 mg |
| Vitamin K | 66.4 mcg | 44.3 mcg |
| Biotin (B7) | 0.68 mcg | 0.45 mcg |
| Beta-Carotene | 1,035 mcg | 690 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 22 mg | 14.7 mg |
| Leucine | 249 mg | 166 mg |
| Lysine | 203 mg | 135 mg |
| Polyphenols | 378 mg | 252 mg |
| Methionine | 49.2 mg | 32.8 mg |
| Oxalates | 189 mg | 126 mg |
| Threonine | 149 mg | 99.2 mg |
| Tryptophan | 48.5 mg | 32.3 mg |
| Valine | 202 mg | 134 mg |
| Flavonoids | 192 mg | 128 mg |
| Histidine | 190 mg | 126 mg |
| Lutein / Zeaxanthin | 1.4 mg | 0.93 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 186 mg | 124 mg |
| Purines | 30.1 mg | 20 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 165 mg | 110 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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