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A creamy and tangy Mangalorean curry featuring tender okra simmered in a fragrant, roasted coconut and spice masala. This traditional South Indian dish, also known as Bendekayi Gassi, pairs perfectly with steamed rice or neer dosa for a comforting and authentic meal.
For 4 servings
Prepare Okra: Wash okra and pat completely dry with a kitchen towel. Trim the ends and cut into 1-inch pieces. Heat 2 tbsp of coconut oil in a wide pan over medium heat. Add the cut okra and sauté for 8-10 minutes, stirring occasionally, until tender and lightly browned. This step is crucial to reduce sliminess. Remove the okra from the pan and set aside.
Roast Spices and Coconut: In the same pan, on low heat, dry roast the coriander seeds, cumin seeds, fenugreek seeds, Byadgi chilies, and Guntur chilies for 2-3 minutes until they become fragrant. Add the grated coconut and continue to roast, stirring constantly, for another 4-5 minutes until the coconut turns a uniform golden brown. Turn off the heat and allow the mixture to cool completely.
Grind the Masala Paste: Transfer the cooled roasted ingredients to a high-speed blender. Add the garlic cloves, turmeric powder, and the piece of tamarind. Pour in about 1/2 cup of water and grind to a very smooth, fine paste. Add more water, a tablespoon at a time, if needed to achieve a smooth consistency.
Cook the Curry Base: Heat 1 tbsp of coconut oil in the same pan over medium heat. Add the finely chopped onion and sauté for 4-5 minutes until it becomes soft and translucent. Pour in the ground masala paste and cook for 6-8 minutes, stirring frequently, until the paste thickens, the raw smell disappears, and you see oil separating from the sides.
Simmer the Gassi: Add 1.5 cups of water, salt, and grated jaggery to the pan. Stir everything well to combine and bring the gravy to a gentle boil. Gently add the previously sautéed okra to the simmering gravy. Reduce the heat to low, cover the pan, and let it simmer for 5-7 minutes, allowing the okra to absorb the flavors.
A creamy and tangy Mangalorean curry featuring tender okra simmered in a fragrant, roasted coconut and spice masala. This traditional South Indian dish, also known as Bendekayi Gassi, pairs perfectly with steamed rice or neer dosa for a comforting and authentic meal.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 274.21 calories per serving with 3.35g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Tempering (Tadka): While the curry simmers, heat the remaining 1 tbsp of coconut oil in a small tadka pan over medium-high heat. Once hot, add the mustard seeds and let them splutter completely. Add the curry leaves and let them sizzle for a few seconds.
Finish and Serve: Immediately pour the hot tempering over the curry. Stir gently to incorporate. Turn off the heat, cover, and let the Bende Gassi rest for 5 minutes for the flavors to meld. Serve hot with steamed rice or neer dosa.
Replace okra with other vegetables like eggplant (brinjal), potatoes, or a mix of vegetables like carrots and beans. Adjust cooking time accordingly.
Add 1 cup of boiled chickpeas or black-eyed peas along with the okra for a more wholesome and protein-rich curry.
For an even richer gravy, add a tablespoon of cashew nuts or poppy seeds while grinding the masala paste.
Okra is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide energy and support metabolism.
Spices like turmeric (containing curcumin), coriander, and cumin are known for their potent anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
The key is to ensure the okra is completely dry before you start cooking. Wash and pat it thoroughly dry with a kitchen towel. Sautéing the okra in oil before adding it to the gravy also helps significantly in reducing its sliminess.
Yes, you can. If using desiccated coconut, soak it in 1/4 cup of warm water for 15-20 minutes before roasting. This helps rehydrate it and ensures a smoother paste. However, fresh or frozen coconut will yield the best flavor and texture.
Yes, Bende Gassi is a nutritious dish. Okra is a great source of fiber, vitamins C and K. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It's a well-balanced, plant-based meal when served with rice.
A single serving of Bende Gassi (approximately 1 cup or 280g) contains around 250-300 calories. The exact count can vary based on the amount of oil and coconut used.
Bende Gassi is traditionally served with steamed rice (especially boiled rice), Neer Dosa, or Sannas. It also pairs well with chapatis or phulkas.
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