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A classic Konkani curry featuring tender okra in a tangy, spicy coconut-based gravy. This traditional Mangalorean dish pairs perfectly with steamed rice for a comforting and flavorful meal.
For 4 servings
Prepare the Okra
Roast Spices for Masala
Grind the Masala Paste
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A classic Konkani curry featuring tender okra in a tangy, spicy coconut-based gravy. This traditional Mangalorean dish pairs perfectly with steamed rice for a comforting and flavorful meal.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 207.18 calories per serving with 3.6g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Gravy
Combine and Simmer
Rest and Serve
Add 1 cup of boiled black-eyed peas (alsande) or chickpeas along with the okra for a more wholesome and protein-rich curry.
This ghashi masala base works wonderfully with other vegetables. Try it with ivy gourd (tendli), potatoes, or even cauliflower.
For a richer and creamier texture, replace 1 cup of the water with 1 cup of thin coconut milk when making the gravy.
For a slightly different flavor profile, you can finely chop one small onion and sauté it after the tempering, before adding the masala paste.
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 use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and serves as a quick source of energy.
Spices like turmeric (containing curcumin) and garlic used in the masala have well-known anti-inflammatory and antioxidant properties, which can help combat oxidative stress in the body.
The key is moisture control. First, wash and dry the okra thoroughly before cutting. Second, sauté the cut okra in a little oil until it's no longer sticky before adding it to the gravy. Adding a tangy ingredient like tamarind also helps cut the slime.
Yes, you can use frozen cut okra. Do not thaw it. Add the frozen okra directly to the hot pan with oil and sauté until it is cooked through and the sliminess is reduced, which may take a few minutes longer than fresh okra.
Yes, Bendi Ghashi can be a healthy dish. Okra is a great source of fiber, vitamins, and minerals. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It is naturally vegan and gluten-free.
A single serving of Bendi Ghashi (approximately 1 cup or 210g) contains an estimated 280-320 calories. The calorie count can vary based on the amount of coconut and oil used.
Bendi Ghashi is traditionally served with steamed white or brown rice. It also pairs well with Neer Dosa, chapati, or phulkas.
You can store leftover Bendi Ghashi in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight. Reheat gently on the stovetop or in the microwave.