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Tender okra simmered in a fragrant, tangy coconut curry from Mangalore. This classic South Indian gassi features roasted spices, tamarind, and a hint of jaggery, pairing perfectly with steamed rice.
For 4 servings
Prepare the Okra: Wash the okra and pat it completely dry with a kitchen towel. This is crucial to minimize sliminess. Trim the ends and cut into 1-inch pieces. Heat 1 tbsp of coconut oil in a wide pan over medium heat. Add the okra and sauté for 8-10 minutes, stirring occasionally, until it's tender, no longer slimy, and has light brown spots. Do not cover the pan. Remove from the pan and set aside.
Roast the Spices: In the same pan, heat 1 tsp of coconut oil on low-medium heat. Add coriander seeds, cumin seeds, urad dal, and fenugreek seeds. Roast for 1-2 minutes until the dal turns light golden and the spices are aromatic. Add the dried red chillies and roast for another 30-45 seconds until they puff up slightly. Be careful not to burn them.
Grind the Masala Paste: Transfer the roasted spices to a grinder jar. Add the grated fresh coconut, turmeric powder, and tamarind paste. Add about 1/2 cup of water and grind to a very smooth, fine paste. You may need to add a little more water, a tablespoon at a time, to achieve a smooth consistency.
Cook the Gravy: In a kadai or pot, heat the remaining 1 tbsp of coconut oil. Add the chopped onion and sauté for 3-4 minutes until soft and translucent. Pour in the ground masala paste, 1 cup of water, salt, and powdered jaggery. Mix well to combine. Bring the mixture to a boil, then reduce the heat to a simmer. Cook for 7-8 minutes, stirring occasionally, until the gravy thickens and you see oil separating at the edges.
Combine and Simmer: Add the sautéed okra to the simmering gravy. Stir gently to coat the okra pieces. Let it cook for another 4-5 minutes, allowing the okra to absorb the flavors of the gassi. Adjust the consistency with a little warm water if the gravy is too thick.
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Tender okra simmered in a fragrant, tangy coconut curry from Mangalore. This classic South Indian gassi features roasted spices, tamarind, and a hint of jaggery, pairing perfectly with steamed rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 247.56 calories per serving with 3.84g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka): In a small tadka pan, heat the remaining 1 tsp of coconut oil. Once hot, add the mustard seeds and let them splutter completely. Add the crushed garlic and curry leaves. Sauté for 30 seconds until the garlic is golden and fragrant. Immediately pour this tempering over the Bendekayi Gassi and mix gently.
Rest and Serve: Turn off the heat and cover the pot. Let the curry rest for at least 10 minutes for the flavors to meld. Serve hot with steamed rice, neer dosa, or chapati.
This gassi masala works wonderfully with other vegetables. Try it with eggplant (brinjal), potatoes, chickpeas (chana), or a mix of vegetables like carrots and beans.
For a richer, creamier texture, add 1/4 cup of thick coconut milk at the very end of cooking. Heat gently for a minute but do not bring to a boil.
Add 1/4 cup of cooked toor dal (pigeon peas) along with the ground masala to make the gravy thicker and more protein-rich.
Okra is an excellent source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, supporting weight management.
The curry is rich in spices like turmeric (containing curcumin), garlic, and coriander, which are known for their potent anti-inflammatory and antioxidant effects, helping to combat oxidative stress in the body.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy saturated fat that can be easily used by the body for energy.
One serving of Bendekayi Gassi (approximately 1 cup) contains around 230-250 calories, depending on the amount of coconut and oil used. It's a nutrient-dense dish.
Yes, Bendekayi Gassi is a healthy dish. Okra is rich in fiber, vitamins, and minerals. The use of coconut provides healthy fats, and spices like turmeric and garlic have anti-inflammatory properties. It is also naturally vegan and gluten-free.
The key is to ensure the okra is completely dry before you cut it. Sautéing it in an open pan until lightly browned before adding it to the gravy also helps to cook off the slime.
Yes. If using frozen grated coconut, thaw it completely before grinding. If using desiccated coconut, soak about 3/4 cup in 1/4 cup of warm water for 15-20 minutes to rehydrate it before grinding with the spices.
It pairs traditionally with steamed rice (especially red boiled rice from the Mangalore region) or soft rice crepes like Neer Dosa. It also goes well with chapati or roti.
Leftover Bendekayi Gassi can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often become more pronounced the next day.