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A classic Goan dry stir-fry featuring tender okra tossed with grated coconut, tangy tamarind, and a hint of sweet jaggery. This delightful side dish brings the unique flavors of the Konkan coast to your table.
For 4 servings
Prepare the Okra: Wash the okra and pat it completely dry with a kitchen towel. This is the most critical step to prevent a slimy dish. Trim the tops and tails, then chop the okra into 1-inch thick rounds. Set aside.
Shallow-Fry the Okra: Heat 3 tablespoons of oil in a wide, heavy-bottomed pan or kadai over medium-high heat. Add the chopped okra and stir-fry for 8-10 minutes, stirring occasionally. Cook until the okra is tender, slightly browned at the edges, and the sliminess has completely disappeared. Remove the fried okra from the pan and set it aside on a plate.
Prepare the Masala Base: In the same pan, add the remaining 1 tablespoon of oil. Once the oil is hot, add the mustard seeds. When they begin to splutter, add the asafoetida and slit green chilies. Sauté for about 30 seconds until fragrant.
Sauté Aromatics and Spices: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent. Lower the heat and add the turmeric powder, red chili powder, coriander powder, and cumin powder. Stir continuously for about a minute until the raw smell of the spices disappears.
Combine and Finish: Add the grated coconut and sauté for 2-3 minutes until it's lightly toasted and aromatic. Return the fried okra to the pan. Add the tamarind paste, grated jaggery, and salt. Gently toss everything together to ensure the okra is evenly coated with the masala.
Simmer and Serve: If the mixture appears too dry, sprinkle 2-3 tablespoons of water. Cover the pan with a lid and let it cook on low heat for 5-7 minutes. This allows the okra to absorb all the sweet, sour, and spicy flavors. Serve the Bhendi Sukhem hot as a side dish with Goan fish curry rice or with chapatis.
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A classic Goan dry stir-fry featuring tender okra tossed with grated coconut, tangy tamarind, and a hint of sweet jaggery. This delightful side dish brings the unique flavors of the Konkan coast to your table.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 292.97 calories per serving with 4.22g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1/2 cup of boiled chickpeas or black-eyed peas along with the okra for added protein and texture.
Stir in 2 tablespoons of roasted peanuts or cashews at the end for a delightful crunch.
For a Sattvic or Jain version, simply omit the onions. The dish will still be flavorful due to the coconut and spices.
This same 'sukhem' preparation can be used with other vegetables like ivy gourd (tendli) or French beans.
Okra is an excellent source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
This dish provides essential vitamins like Vitamin C and K from okra, which are crucial for immune function and bone health respectively.
Made entirely from vegetables, coconut, and spices, this recipe is a great source of plant-based nutrients and antioxidants that help combat oxidative stress.
The use of fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide energy and support metabolism.
The key is to ensure the okra (bhendi) is completely dry before you start chopping. Wash it and pat it dry thoroughly with a cloth or paper towel. Frying it in oil until the stickiness disappears before adding it to the masala also helps significantly.
While fresh or frozen grated coconut provides the best texture and flavor, you can use desiccated coconut in a pinch. If using desiccated coconut, soak it in 2-3 tablespoons of warm water for 10 minutes before adding it to the pan to rehydrate it.
If you don't have tamarind paste, you can use 1/2 teaspoon of amchur (dry mango powder) or a squeeze of lime juice. Add these towards the end of the cooking process.
Yes, Bhendi Sukhem is a healthy dish. Okra is rich in fiber, vitamins, and minerals. The use of coconut provides healthy fats, and jaggery is a more natural sweetener than refined sugar. It's a well-balanced, plant-based side dish.
One serving of Bhendi Sukhem (approximately 1 cup or 180g) contains around 180-220 calories, depending on the amount of oil and coconut used. It's a relatively low-calorie side dish.
'Sukhem' in Konkani, the language of Goa, means 'dry'. The name refers to the dry texture of the dish, which is a stir-fry without any gravy.