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A classic Odia dish where tender okra is cooked in a pungent, tangy mustard and garlic paste. This flavorful side dish, known as Bhendi Besara, comes together quickly and pairs perfectly with steamed rice and dal.
For 4 servings
Prepare the Besara (Mustard) Paste
Shallow-Fry the Okra
Cook the Masala
A classic Odia dish where tender okra is cooked in a pungent, tangy mustard and garlic paste. This flavorful side dish, known as Bhendi Besara, comes together quickly and pairs perfectly with steamed rice and dal.
This odia recipe takes 35 minutes to prepare and yields 4 servings. At 191.9 calories per serving with 5.22g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Finish
Serve
Incorporate cubed potatoes or eggplant along with the okra. Fry them separately before adding them to the masala.
For added texture and protein, fry some 'badi' (sun-dried lentil dumplings) until golden and add them to the dish during the last few minutes of simmering.
For a milder, creamier taste, you can add 1-2 tablespoons of grated fresh coconut or a splash of coconut milk along with the mustard paste. Note that this is not the traditional preparation.
Increase the number of green chilies in the paste or add a pinch of red chili powder along with the turmeric for extra heat.
Okra is rich in dietary fiber and mucilage, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
Mustard seeds and turmeric powder contain compounds like selenium and curcumin, which have potent anti-inflammatory effects that can help reduce inflammation in the body.
This dish is packed with antioxidants from garlic, tomatoes, mustard seeds, and turmeric, which help combat oxidative stress and protect cells from damage.
The high fiber content in okra can help stabilize blood sugar levels by slowing down the absorption of sugar from the digestive tract.
The key is to start with completely dry okra. Wash the okra and pat it thoroughly dry with a kitchen towel or let it air dry for an hour before chopping. Also, sautéing the okra in hot oil until the sliminess disappears before adding it to the masala is a crucial step.
Bitterness in a besara dish almost always comes from overcooking the mustard paste. It's very sensitive to heat. You should only sauté the paste on low heat for 2-3 minutes, just until the raw smell dissipates. Grinding the mustard seeds for too long can also sometimes release bitter compounds.
Yes, you can. However, the traditional Odia recipe uses a combination for balanced flavor. Yellow mustard seeds are milder and provide body, while black mustard seeds add a sharp pungency. Using only black mustard will make the dish very pungent, while using only yellow will make it milder.
Store any leftover Bhendi Besara in an airtight container in the refrigerator for up to 2 days. Reheat it gently in a pan or microwave before serving. The flavors often meld and taste even better the next day.
Yes, Bhendi Besara is a healthy dish. Okra is an excellent source of dietary fiber, vitamins C and K, and folate. Mustard seeds contain anti-inflammatory compounds and antioxidants. Using mustard oil in moderation provides healthy fats. It is a nutritious, plant-based side dish.
One serving of Bhendi Besara (approximately 1 cup or 175g) contains around 175-190 calories. The majority of the calories come from the mustard oil used for frying and cooking, with the rest from the vegetables and spices.
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