Stuffed okra (Bharwa bhindi)
Also called: bharwa bhindi, bharwan bhindi, stuffed okra, bhindi bharwa, bhendi bharwa, bharwa bhindi masala, stuffed bhindi, bhindi bharwan
Bharwa bhindi is that comforting North Indian sabzi that feels straight from mom’s kitchen. Tender okra is slit and filled with a masala of dhania, amchur, chilli, and garam masala, then cooked till it turns slightly crisp, spicy, and full of flavour. It’s the kind of dish people love with roti in lunch tiffins, simple ghar ka khana, or even a no-fuss dinner.
Per 1 bowl (150g)
Nutrition Facts
| Nutrient | Per bowl (150g) | Per 100g |
|---|---|---|
| Calories | 141.5 kcal | 94.3 kcal |
| Protein | 3.2g | 2.1g |
| Carbohydrates | 5.9g | 3.9g |
| Fat | 11.6g | 7.7g |
| Fiber | 6.1g | 4.1g |
| Sugar | 0.8g | 0.5g |
| Micronutrients (per 100g) | ||
| Sodium | 210.03 mg | |
| Calcium | 86.89 mg | |
| Iron | 1.18 mg | |
| Vitamin C | 22.65 mg | |
| Folate | 63.97 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Bhindi is actually very friendly for the gut because it gives you 6.1g fiber per serving, which helps keep stools soft and supports smoother digestion. The okra also has a naturally slimy, mucilage-like texture when cooked, and that can be soothing for the digestive tract. Amchur and spices like turmeric, dhania, and garam masala add flavour without making the dish heavy on sugar. One practical tip: cook it just enough so it stays tender but not soggy, because overcooked bhindi can get oily and feel heavier on the stomach.
Frequently Asked Questions
How many calories are in 1 bowl of bharwa bhindi?
One bowl (150g) of stuffed okra has about 141.5 kcal. It also gives you 3.2g protein, 5.9g carbs, 11.6g fat, and 6.1g fiber.
Is bharwa bhindi good for weight loss?
Yes, it can fit well in a weight-loss meal because it is fairly low in calories at 141.5 kcal per bowl and has 6.1g fiber, which keeps you full longer. Just watch the amount of oil or fat used, because the calorie count can rise quickly if it’s extra oily.
Can diabetics eat stuffed bhindi?
Yes, bhindi is a good vegetable choice for many people with diabetes because this serving has only 5.9g carbs and 6.1g fiber. The fiber helps slow down sugar absorption, but the oil used in cooking should still be kept moderate.
Is bharwa bhindi good for constipation?
It can help, because one bowl gives around 6.1g fiber. Bhindi’s soft, slippery texture can also be easier on the gut, especially when cooked well with less oil.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.