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A fiery and tangy okra stir-fry from the coastal region of Mangalore. This authentic Konkani dish gets its bold flavor from a special paste of dried red chilies, garlic, and tamarind, balanced with a hint of jaggery.
Prepare the Masala Paste
Sauté the Okra
Temper and Cook the Masala
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A fiery and tangy okra stir-fry from the coastal region of Mangalore. This authentic Konkani dish gets its bold flavor from a special paste of dried red chilies, garlic, and tamarind, balanced with a hint of jaggery.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 191.76 calories per serving with 4.2g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Combine and Finish
Sauté one finely chopped onion after the garlic until golden brown, then proceed with adding the masala paste for a sweeter base.
Add 2-3 tablespoons of freshly grated coconut in the last 2 minutes of cooking for a richer texture and milder flavor.
Add a handful of roasted peanuts or cashews along with the okra for extra crunch and protein.
Okra is an excellent source of soluble and insoluble fiber, which aids digestion, helps prevent constipation, promotes a healthy gut microbiome, and assists in stabilizing blood sugar levels.
This dish contains powerful anti-inflammatory compounds from its key ingredients. Curcumin in turmeric, allicin in garlic, and capsaicin in red chilies work together to help reduce inflammation in the body.
Garlic and okra are rich in Vitamin C and other antioxidants that help strengthen the immune system and protect the body against infections and cellular damage caused by free radicals.
The key is to start with completely dry okra. Wash and pat it dry with a towel, then let it air dry for a while before chopping. Sauté it in an open pan on medium-high heat until the slime disappears before adding any wet ingredients like the masala paste.
Yes, it is quite healthy. Okra is a great source of dietary fiber, vitamins C and K, and folate. The use of spices like turmeric and garlic adds anti-inflammatory and antioxidant benefits. It is also plant-based and gluten-free.
One serving of Mirsang Bendi contains approximately 150-160 calories, making it a light and healthy side dish. The majority of the calories come from the coconut oil and the okra itself.
While coconut oil provides the most authentic coastal Indian flavor, you can substitute it with other high-smoke point oils like sunflower oil, groundnut oil, or even ghee.
Mirsang Bendi pairs wonderfully with hot steamed rice and a simple dal (lentil curry) or sambar. It also goes well with chapatis or rotis.
Absolutely. You can reduce the number of dried red chilies or use a milder variety like Kashmiri or Byadgi chilies, which are known more for their color than their heat.