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A tangy and spicy North Indian stir-fry where tender okra is cooked with a fragrant blend of pickling spices. This dish brings a unique, zesty flavor to your everyday meals and pairs perfectly with hot rotis or parathas.
For 4 servings
Prepare the bhindi: Wash the bhindi and pat them completely dry with a kitchen towel. This is a critical step to prevent them from becoming slimy. Trim the top and tail of each bhindi, then cut them into 1-inch pieces.
Sauté the bhindi: Heat 2 tablespoons of mustard oil in a wide pan or kadai over medium-high heat until it's lightly smoking. Add the cut bhindi and sauté for 7-8 minutes, stirring occasionally, until they are about 80% cooked and lose their slimy texture. They should have light brown spots. Remove the bhindi from the pan and set aside.
Temper the spices: In the same pan, add the remaining 1 tablespoon of oil. Once hot, add the whole spices: mustard seeds, fennel seeds, cumin seeds, nigella seeds, and fenugreek seeds. Allow them to crackle for about 30 seconds until fragrant.
Build the masala base: Add the asafoetida, followed by the sliced onions. Sauté for 5-6 minutes until the onions turn golden brown. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Cook the masala: Add the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy. Now, add the powdered spices: turmeric powder, red chili powder, coriander powder, and salt. Stir well and cook the masala for 2-3 minutes, until the oil begins to separate from the sides.
Combine and finish: Return the sautéed bhindi to the pan. Gently toss everything together, ensuring the bhindi is well-coated with the masala. Cover and cook on low heat for 4-5 minutes to allow the bhindi to absorb the flavors and cook through.
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A tangy and spicy North Indian stir-fry where tender okra is cooked with a fragrant blend of pickling spices. This dish brings a unique, zesty flavor to your everyday meals and pairs perfectly with hot rotis or parathas.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 179.34 calories per serving with 4.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and serve: Turn off the heat. Sprinkle the amchur powder and garam masala over the bhindi and give it a final, gentle mix. Garnish with freshly chopped coriander leaves and serve hot with roti, paratha, or as a side with dal and rice.
Make a slit in whole bhindis and stuff them with a mixture of the powdered spices (coriander, chili, turmeric, amchur, salt) before shallow frying them in the achari masala.
Add 1 medium-sized potato, cubed and par-boiled, along with the sautéed bhindi to create Achari Aloo Bhindi.
For a richer, slightly tangy gravy, add 2-3 tablespoons of whisked curd (yogurt) to the masala after the tomatoes have cooked. Cook on low heat until oil separates, then add the bhindi.
Okra is an excellent source of both soluble and insoluble fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, supporting weight management.
The blend of 'achari' spices like fennel (saunf), cumin (jeera), and asafoetida (hing) are well-known in Ayurveda for their digestive properties. They help reduce gas, bloating, and indigestion.
Spices like turmeric, which contains the active compound curcumin, and fenugreek seeds possess natural anti-inflammatory properties that can help combat chronic inflammation in the body.
One serving of Achari Bhindi contains approximately 170-190 calories, depending on the amount of oil used. It's a relatively light and healthy vegetable dish.
Yes, it is a very healthy dish. Bhindi (okra) is an excellent source of fiber, Vitamin C, and Vitamin K. The blend of Indian spices offers various health benefits, including aiding digestion and providing antioxidants. Using mustard oil in moderation provides healthy fats.
The key is to ensure the bhindi is bone dry before you start cooking. Wash and pat them dry thoroughly. Sautéing them in oil on medium-high heat before adding them to the masala also helps to cook off the slime.
Absolutely. For a Jain or Satvik version, you can skip the onion and ginger-garlic paste. The dish will still be flavorful due to the potent achari spices. You can increase the amount of asafoetida slightly to enhance the flavor.
If you don't have amchur (dry mango powder), you can add 1-2 teaspoons of fresh lemon juice at the very end of cooking, after turning off the heat. This will provide a similar tangy flavor.
You can store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in a microwave before serving.