Bhinda Sambhariya
Curries • India
About Bhinda Sambhariya
Stuffed okra packed with a Gujarati peanut-coconut-sesame masala and cooked until tender. Sweet-savory-nutty profile is very characteristic.
How to Make Bhinda Sambhariya (Traditional & Healthy Version)
Bhinda Sambhariya, also known as stuffed bhindi or Bharwa Bhindi, is a classic Gujarati curry loved across West India. This dish features tender bhindi (okra) stuffed with a fragrant mixture of roasted spices, besan (gram flour), and fresh coconut. Traditionally prepared during festive occasions like Navratri and Diwali, Bhinda Sambhariya is a testament to the vibrant vegetarian cuisine of Gujarat. Its unique preparation brings out the natural sweetness of okra, balanced by earthy spices and tangy hints from lemon juice. Bhinda Sambhariya is not only delicious but also a health-conscious choice, thanks to its minimal oil usage and wholesome ingredients. It is a popular dish in Gujarati households, often served as part of a thali with roti, dal, and rice. The recipe is naturally vegan and gluten-free, making it suitable for a variety of dietary preferences. With its aromatic masala, gentle heat, and soft texture, Bhinda Sambhariya delivers a delightful taste experience without compromising on nutrition. This curry is perfect for those seeking authentic regional flavors while maintaining a balanced diet.
Ingredients(for 1 medium bowl (approx. 150g per serving))
- 200g Bhindi (Okra) (fresh, tender)
- 2 tbsp Besan (Gram Flour) (roasted)
- 2 tbsp Fresh Coconut (grated (nariyal))
- 2 tbsp Coriander Leaves (finely chopped (dhaniya))
- 1 tbsp Ground Peanuts (optional for extra flavor) - optional
- 1/4 tsp Turmeric Powder (haldi)
- 1/2 tsp Red Chili Powder (lal mirch)
- 1/2 tsp Cumin Powder (jeera)
- 1 tbsp Lemon Juice (freshly squeezed)
- to taste Salt (namak)
- 2 tsp Mustard Oil (for tempering (sarson ka tel))
- 1 pinch Asafoetida (hing)
Instructions
- 1
Wash and dry the bhindi thoroughly. Trim the ends and make a slit lengthwise without cutting through.
5 minutes
Ensure bhindi is completely dry to prevent stickiness.
- 2
Prepare the masala by mixing besan, grated coconut, coriander leaves, peanuts, turmeric, chili, cumin powder, salt, and lemon juice in a bowl.
5 minutes
Roasting besan enhances flavor and reduces raw taste.
- 3
Stuff each bhindi with the prepared masala, pressing gently to avoid breakage.
5 minutes
Do not overstuff to keep bhindi intact during cooking.
- 4
Heat mustard oil in a tawa or kadhai. Add asafoetida and place stuffed bhindi in a single layer.
2 minutes
Mustard oil adds authentic Gujarati flavor.
Why This Dish is Healthy
This recipe uses roasted besan and coconut for natural flavor and nutrition while keeping oil usage low. Bhindi is high in fiber, promoting digestive health and blood sugar control. The spices used not only enhance taste but also have anti-inflammatory properties. Bhinda Sambhariya is vegan, gluten-free, and packed with vitamins, making it a smart choice for anyone looking for a healthy Indian curry.
Bhinda Sambhariya is a nutrient-rich curry. Bhindi is low in calories and is a good source of dietary fiber, vitamin C, vitamin K, and folate. Besan provides plant-based protein and minerals like iron and magnesium. Fresh coconut adds healthy fats, and coriander leaves supply antioxidants. The minimal use of oil and the absence of dairy make this dish heart-friendly and suitable for vegan diets. Each serving contains balanced macros, making it ideal for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Dry bhindi thoroughly before cooking to prevent stickiness.
- 💡Tip 2: Roast besan for a nutty aroma and improved flavor.
- 💡Tip 3: Cook on low flame to ensure bhindi remains tender and masala is well-cooked.
Storage & Serving
Store leftover Bhinda Sambhariya in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave before serving. Avoid freezing as bhindi may become mushy.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 2.0 g |
| Carbohydrates | 10.0 g |
| Total Fat | 7.0 g |
| Fiber | 4.0 g |
| Sugars | 2.8 g |
| Sodium | 340.0 mg |
| Potassium | 310.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 420.0 IU |
| Vitamin C | 18.0 mg |
| Calcium | 70.0 mg |
| Iron | 1.6 mg |
| Magnesium | 38.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 62.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 37.0 µg |
