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vegetable

bendi.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

Recipes with bendi + Add to pantry

SERVING

CALORIES

PROTEIN

1.9g

CARBS

7.5g

FAT

0.19g

FIBER

3.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories33kcal—

Protein1.9g4%

Carbohydrates7.5g3%

Fiber3.2g11%

Sugar1.5g3%

Total fat0.19g0%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water89.6g—

MINERALS

Sodium7.0mg0%

Potassium299mg6%

Calcium82mg6%

Iron0.62mg3%

Magnesium57mg14%

Phosphorus61mg5%

Zinc0.58mg5%

Copper0.11mg12%

Manganese0.94mg41%

Selenium0.70µg1%

VITAMINS

Vitamin A36µg4%

Vitamin C23mg26%

Vitamin D0µg0%

Vitamin E0.27mg2%

Vitamin K31.3µg26%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.06mg5%

Niacin (B3)1.0mg6%

Pantothenic acid (B5)0.25mg5%

Vitamin B60.22mg13%

Folate (B9)60µg15%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup110g

1 piece15g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, which aids in digestion, promotes satiety, and helps stabilize blood sugar levels.
✓Excellent source of Vitamin C, an antioxidant that boosts the immune system, and Vitamin K, which is crucial for blood clotting and bone health.
✓Contains beneficial antioxidants like polyphenols, which may reduce inflammation and lower the risk of heart disease.
✓The mucilage (a gel-like substance) can bind to cholesterol during digestion, helping to lower overall cholesterol levels.

COOKING TIPS

In the kitchen.

1To minimize sliminess, cook bendi quickly over high heat, such as by stir-frying, roasting, or grilling.
2Adding acidic ingredients like tomatoes, lemon juice, or vinegar during cooking can help break down the mucilage.
3Ensure pods are completely dry before cutting and cooking to reduce the slime factor.
4In stews and gumbos, the mucilage is desirable as it acts as a natural thickener for the dish.

STORAGE

Keep it fresh.

Store fresh, unwashed bendi in a paper bag or a perforated plastic bag in the refrigerator's vegetable crisper for up to 3-4 days.
Avoid washing until just before use, as moisture can make the pods slimy and prone to spoilage.

FAQ

Frequently asked questions.

Is bendi healthy?

Yes, bendi is highly nutritious and low in calories, providing only 33 calories per 100g. It is an excellent source of Vitamin C for immune support, Vitamin K for bone health, and antioxidants that help reduce inflammation and protect heart health.

Is bendi good for weight loss?

Bendi is an ideal food for weight loss because it is low in fat and high in dietary fiber. The fiber content promotes satiety, helping you feel full for longer periods and reducing the likelihood of overeating.

How does bendi help manage blood sugar levels?

The high fiber content in bendi slows down the rate at which sugar is absorbed in the digestive tract. This helps prevent rapid spikes in blood glucose, making it a beneficial vegetable for individuals managing diabetes.

Is bendi keto-friendly?

Yes, bendi is keto-friendly. With approximately 7.45g of total carbohydrates and a significant portion of that being fiber, the net carb count is low enough to be included in a standard ketogenic or low-carb diet.

Is bendi vegan and gluten-free?

Bendi is a natural vegetable and is 100% vegan and gluten-free. It is a versatile ingredient for plant-based diets and is safe for those with celiac disease or gluten sensitivities.

How do I stop bendi from becoming slimy when cooking?

To minimize sliminess, ensure the pods are completely dry before cutting and avoid overcrowding the pan. Cooking at high heat (stir-frying or roasting) or adding acidic ingredients like lemon juice or tomatoes can also help neutralize the mucilage.

Can you eat bendi raw?

Yes, bendi can be eaten raw. While it is most commonly cooked, raw bendi is safe and can be thinly sliced into salads to provide a unique crunch and preserve all of its heat-sensitive vitamins.

How do you store bendi to keep it fresh?

Store unwashed bendi in a paper bag or wrapped in paper towels inside a plastic bag in the refrigerator's crisper drawer. It is best consumed within 2 to 3 days, as it is highly sensitive to moisture and can spoil quickly.

How can you tell if bendi is fresh or spoiled?

Fresh bendi should be bright green, firm, and snap easily when the tip is bent. If the pods are limp, have dark brown spots, or feel woody and tough, they are likely old or starting to spoil.

What are the benefits of the 'slime' (mucilage) in bendi?

The mucilage is a type of soluble fiber that is very beneficial for heart health. It can bind to cholesterol during the digestion process, helping to remove it from the body and lower overall cholesterol levels.

RECIPES