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Crispy, pan-fried okra tossed with classic Bengali spices like mustard and nigella seeds. This simple Bhendi Bhaja comes together in minutes and is the perfect non-slimy side for any Indian meal.
For 4 servings
Prepare the Okra (10 minutes)
Temper the Spices (2 minutes)
Fry the Okra (10-12 minutes)
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Crispy, pan-fried okra tossed with classic Bengali spices like mustard and nigella seeds. This simple Bhendi Bhaja comes together in minutes and is the perfect non-slimy side for any Indian meal.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 143.02 calories per serving with 2.78g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Season and Serve (1 minute)
Add one thinly sliced onion along with the okra for a slightly sweeter flavor and different texture. Fry until the onions are golden brown.
Squeeze a little lemon juice or sprinkle 1/4 teaspoon of amchur (dry mango powder) over the bhaja at the end of cooking for a tangy kick.
For a more substantial side dish, add one small potato, cut into thin matchsticks (jhurjhure aloo style), and fry it until crispy before adding the okra.
Add 1/4 teaspoon of red chili powder along with the turmeric for extra heat.
Okra is an excellent source of soluble and insoluble fiber, which aids in digestion, helps prevent constipation, and promotes a healthy gut microbiome.
The high fiber content in okra helps to slow down the absorption of sugar in the digestive tract, leading to more stable blood sugar levels, making it beneficial for individuals with diabetes.
Okra is a good source of Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body against infections.
The spices used, particularly turmeric (containing curcumin) and mustard seeds, possess potent anti-inflammatory properties that can help reduce inflammation in the body.
The key is to ensure the okra is completely dry before you cut it. Wash and pat it dry thoroughly. Also, cook it in an open pan on medium-high heat and add salt only at the very end of the cooking process.
Yes, it is quite healthy. Okra is low in calories and a great source of dietary fiber, Vitamin C, and Vitamin K. Using mustard oil also provides beneficial monounsaturated fats. It's a nutritious vegetable side dish.
One serving of Bhendi Bhaja contains approximately 140-150 calories, making it a light and healthy side dish.
Yes, you can use any neutral vegetable oil like sunflower or canola oil. However, mustard oil gives the dish its authentic, pungent Bengali flavor which is highly recommended.
Yes. Toss the cut okra with 1 tablespoon of oil and the spices (except salt). Air fry at 190°C (375°F) for 10-12 minutes, shaking the basket halfway through. Add salt at the end. The texture will be crispy but slightly different from pan-frying.
Bhendi Bhaja is a classic Bengali side dish that pairs perfectly with steamed rice and a simple dal, like Masoor Dal or Cholar Dal. It also goes well with roti or paratha.