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A classic Bengali comfort food, this simple okra stir-fry is crispy, savory, and lightly spiced. Made with panch phoron, it's the perfect side dish for dal and rice, ready in under 30 minutes.
Prepare the Okra: Wash the okra (bhindi) and pat it completely dry with a kitchen towel. This is the most critical step to prevent a slimy texture. Trim the top and tail of each okra, then chop them into 1-inch thick rounds. Set aside.
Temper the Spices: Heat mustard oil in a wide, heavy-bottomed pan or kadai over medium-high heat until it's fragrant and lightly smoking, which takes about 1-2 minutes. Reduce the heat to medium, add the panch phoron, and let the seeds splutter for about 30 seconds.
Sauté Aromatics: Add the thinly sliced onions and slit green chilies to the pan. Sauté for 2-3 minutes, stirring occasionally, until the onions become soft and translucent.
Cook the Okra: Add the chopped okra to the pan. Stir gently to coat it with the oil and spices. Cook uncovered on medium-high heat for 10-12 minutes, stirring every 2-3 minutes. Avoid over-stirring. The okra will start to become tender and the sliminess will reduce.
Add Spices and Finish: Once the okra is about 80% cooked and no longer slimy, add the turmeric powder, red chili powder, and optional sugar. Mix gently. Now, add the salt. Continue to stir-fry for another 3-4 minutes until the okra is tender, slightly browned at the edges, and crispy. The raw smell of the spices should be gone.
Serve: Remove from heat and serve the Bhindi Bhaja hot as a side dish with steamed rice and dal for a classic Bengali meal.
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A classic Bengali comfort food, this simple okra stir-fry is crispy, savory, and lightly spiced. Made with panch phoron, it's the perfect side dish for dal and rice, ready in under 30 minutes.
This bengali recipe takes 28 minutes to prepare and yields 4 servings. At 191.71 calories per serving with 3.23g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add one small potato, cut into thin matchsticks, along with the onions. Sauté until the potatoes are partially cooked before adding the okra.
Add 1-2 tablespoons of poppy seeds (posto) in the last 2-3 minutes of cooking for a nutty flavor and extra crunch.
Squeeze a teaspoon of lemon juice or add 1/4 teaspoon of amchur (dry mango powder) at the very end of cooking for a tangy twist.
For a simpler version, you can skip the onions entirely. The focus will be purely on the okra and the panch phoron tempering.
Okra is an excellent source of soluble and insoluble fiber, which aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, supporting weight management.
The fiber and certain compounds in okra may help stabilize blood sugar levels by slowing the rate at which sugar is absorbed from the intestinal tract, making it a beneficial vegetable for people with diabetes.
Okra is a good source of Vitamin C, which boosts the immune system, and Vitamin K, which is important for bone health and blood clotting. It also provides folate and magnesium.
Okra contains antioxidants like polyphenols, which help protect the body from damage by harmful free radicals. The turmeric used in the recipe also adds curcumin, a powerful anti-inflammatory antioxidant.
Sliminess in okra is caused by moisture. To prevent this, ensure the okra is bone dry after washing, cook it in an open pan without a lid, and add salt only at the end of the cooking process.
Yes, Bhindi Bhaja is a healthy dish. Okra is low in calories and a great source of dietary fiber, Vitamin C, and Vitamin K. Using mustard oil provides healthy fats. It's a nutritious vegetable side dish when cooked with moderate oil.
One serving of Bhindi Bhaja (approximately 120g) contains around 130-150 calories, primarily from the okra and the mustard oil used for cooking.
Panch Phoron is a Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. If you don't have it, you can use 1/2 tsp of cumin seeds and 1/2 tsp of mustard seeds as a substitute, though the flavor will be different.
While traditional Bhindi Bhaja is pan-fried, you can make a version in the air fryer. Toss the okra with oil and spices (except salt) and air fry at 190°C (375°F) for 10-12 minutes, shaking halfway. Sauté the tempering separately and toss with the cooked okra and salt before serving.