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A delightful Konkani-style okra curry where tender okra is simmered in a tangy and sweet coconut-tamarind gravy. This traditional GSB dish, with its unique balance of flavors, is a perfect side for steamed rice.
For 4 servings
Prepare the Masala Paste
Sauté the Okra
Cook the Gravy
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A delightful Konkani-style okra curry where tender okra is simmered in a tangy and sweet coconut-tamarind gravy. This traditional GSB dish, with its unique balance of flavors, is a perfect side for steamed rice.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 431.76 calories per serving with 10.46g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer
Prepare and Add Tempering
This same gravy base can be used with other vegetables like bitter gourd (karela), ivy gourd (tendli), or even potatoes.
If you don't have whole tamarind, you can use 1.5 teaspoons of tamarind paste instead.
For a slightly different flavor profile, you can add 1 teaspoon of coriander seeds while grinding the masala paste.
For a richer, creamier gravy, use thick coconut milk instead of water when adjusting the consistency in the final stages.
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 digested and can provide a quick source of energy.
Spices like turmeric (containing curcumin) and red chilies have natural anti-inflammatory and antioxidant properties that help combat oxidative stress in the body.
One serving of Bhendi Kairas contains approximately 170-190 calories, primarily from the coconut and oil. The exact count can vary based on the amount of oil and coconut used.
Yes, Bhendi Kairas is a relatively healthy dish. Okra is an excellent source of fiber, vitamins C and K, and folate. The use of coconut provides healthy fats, and traditional spices like turmeric offer anti-inflammatory benefits.
The key to non-slimy okra is to remove moisture. First, wash and pat the okra completely dry with a cloth before cutting. Second, sautéing the okra in oil until it's lightly browned before adding it to the wet gravy helps to cook off the slime.
Teppal, also known as Tirphal or Sichuan Peppercorn, is a unique spice that provides a pungent, citrusy aroma and a slight numbing sensation. While the curry is delicious without it, adding teppal is what gives Bhendi Kairas its authentic, traditional Konkani flavor. It is highly recommended if you can find it.
Yes, this curry can be made ahead of time. It stores well in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop before serving.