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A delightful North Indian stir-fry where tender okra is cooked with tangy tomatoes, sweet onions, and a blend of aromatic spices. This simple, flavorful dish comes together quickly and is perfect with warm rotis.
For 4 servings
Prepare the okra. Ensure it is washed and completely patted dry with a kitchen towel before chopping. This is the most crucial step to prevent a slimy texture.
Heat 2 tablespoons of oil in a wide, heavy-bottomed pan or kadai over medium-high heat. Add the chopped okra in a single layer (work in batches if necessary) and sauté for 8-10 minutes, stirring occasionally, until it is tender-crisp and lightly browned. The sliminess should be gone. Remove the cooked okra from the pan and set aside.
In the same pan, heat the remaining 1 tablespoon of oil over medium heat. Add the cumin seeds and allow them to crackle for about 30 seconds until fragrant.
Add the finely chopped onions and sauté for 5-7 minutes until they become soft and translucent with golden edges.
Stir in the ginger-garlic paste and slit green chilies. Cook for about 1 minute until the raw aroma disappears.
Add the chopped tomatoes. Cook for 4-5 minutes, stirring frequently, until they break down and become soft and pulpy.
Reduce the heat to low. Add the spice powders: turmeric, red chili powder, and coriander powder. Mix well and cook the masala for 2-3 minutes, until the oil begins to separate from the mixture at the edges.
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A delightful North Indian stir-fry where tender okra is cooked with tangy tomatoes, sweet onions, and a blend of aromatic spices. This simple, flavorful dish comes together quickly and is perfect with warm rotis.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 190.02 calories per serving with 4.38g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Return the sautéed okra to the pan. Add the amchur powder, garam masala, and salt. Gently toss everything together to coat the okra evenly with the masala without breaking it.
Cook, uncovered, for another 2-3 minutes to allow the flavors to meld together. Garnish with fresh coriander leaves and serve hot.
Roast 2 tablespoons of besan (gram flour) in a dry pan until fragrant and add it along with the other powdered spices for a nutty flavor and thicker coating on the okra.
Add one medium potato, peeled and diced, to the pan after the onions. Sauté until the potatoes are almost cooked, then proceed with the rest of the recipe.
For a slightly creamy texture, whisk 2-3 tablespoons of plain yogurt and add it to the masala after the tomatoes have cooked down. Cook on low heat until the oil separates before adding the okra.
Okra is an excellent source of soluble and insoluble fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
The mucilage in okra helps soothe the digestive tract, while the fiber content prevents constipation and supports a healthy gut microbiome.
This dish is a good source of Vitamin C from tomatoes and okra, which boosts immunity, and Vitamin K from okra, which is essential for bone health and blood clotting.
Spices like turmeric, along with lycopene from tomatoes and polyphenols from okra, provide powerful antioxidants that help combat oxidative stress in the body.
The most important step is to wash and thoroughly dry the okra before chopping. Any moisture will make it slimy. Also, avoid covering the pan while cooking and add salt only at the very end.
Yes, you can use frozen cut okra. Make sure to thaw it completely and pat it as dry as possible with paper towels before sautéing. It might take a few extra minutes to cook off the excess moisture.
Yes, Bhindi Masala is a healthy dish. Okra is low in calories and a great source of dietary fiber, Vitamin C, and Vitamin K. The dish is made with wholesome ingredients and spices that have their own health benefits. Using a moderate amount of oil keeps it nutritious.
One serving of this Bhindi Masala (approximately 1 cup) contains around 175-190 calories, depending on the amount of oil used.
Bhindi Masala pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also goes well with a side of dal (lentil curry) and steamed rice.
Absolutely. For a Jain or Sattvic version, you can skip the onions and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the oil after the cumin seeds for a similar savory flavor.