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A classic Sindhi dish where tender okra is slow-cooked with onions and tomatoes until soft and flavorful. This simple, one-pan recipe lets the vegetables cook in their own juices, creating a delicious semi-dry curry perfect with hot rotis.
For 4 servings
Prepare the Okra: Wash the okra thoroughly and pat it completely dry with a kitchen towel. This step is crucial to prevent a slimy texture. Trim the top and tail of each okra, then chop them into 1-inch pieces.
Sauté the Okra: Heat 2 tablespoons of oil in a wide, heavy-bottomed pan or kadai over medium-high heat. Add the chopped okra and sauté for 7-8 minutes, stirring occasionally, until it's lightly browned and no longer sticky. Transfer the sautéed okra to a plate and set aside.
Prepare the Masala Base: In the same pan, add the remaining 1 tablespoon of oil. Once hot, add the cumin seeds and let them sizzle for about 30 seconds. Add the thinly sliced onions and sauté for 4-5 minutes until they turn soft and translucent.
Cook the Masala: Stir in the ginger-garlic paste and slit green chilies, and cook for another minute until the raw smell disappears. Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Mix well.
Simmer the Masala: Cover the pan and cook the masala on low heat for 6-8 minutes. Stir occasionally until the tomatoes break down completely and oil begins to separate from the sides of the masala.
Combine and Slow Cook: Add the sautéed okra back to the pan along with the amchur powder. Gently fold everything together to coat the okra with the masala. Cover the pan and cook on the lowest possible heat for 8-10 minutes, allowing the okra to cook in its own steam. Do not add any water.
A classic Sindhi dish where tender okra is slow-cooked with onions and tomatoes until soft and flavorful. This simple, one-pan recipe lets the vegetables cook in their own juices, creating a delicious semi-dry curry perfect with hot rotis.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 191.82 calories per serving with 4.45g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Garnish and Serve: Once the okra is tender yet holds its shape, turn off the heat. Garnish with freshly chopped coriander leaves. Serve hot with phulka, roti, or as a side dish with dal and rice.
Add 1 medium potato, peeled and thinly sliced, along with the onions to make Seyal Bhindi Aloo. You may need to cook for a few extra minutes to ensure the potatoes are tender.
For extra tang, you can add 1 tablespoon of tamarind pulp instead of or in addition to the amchur powder in the final step.
To get a slightly thicker coating and crispier texture, sprinkle 1 tablespoon of besan (gram flour) over the okra while sautéing it in the first step.
Okra is an excellent source of both soluble and insoluble fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
The mucilage in okra, combined with its fiber, helps soothe the digestive tract and can aid in preventing constipation, promoting a healthy gut microbiome.
This dish is rich in Vitamin C from tomatoes, Vitamin K from okra, and various antioxidants from spices like turmeric, which help combat oxidative stress in the body.
The soluble fiber in okra can help lower cholesterol levels. The dish is also low in saturated fat, making it a good choice for cardiovascular health.
The key is to ensure the okra is bone dry before you start chopping. Wash it and let it air dry for an hour, or pat it thoroughly with a kitchen towel. Sautéing the okra in oil before adding it to the masala also helps to cook off the mucilage, significantly reducing its sliminess.
Yes, Seyal Bhindi is a very healthy dish. It's rich in dietary fiber from okra, packed with vitamins and antioxidants from tomatoes and onions, and uses minimal oil. It's a great plant-based, gluten-free, and low-calorie option for a daily meal.
A single serving of Seyal Bhindi (approximately 250g) contains around 150-180 calories. The exact count can vary based on the amount of oil used and the size of the vegetables.
Yes, for a Jain or Satvik version, you can skip the onions and ginger-garlic paste. To compensate for the flavor, you can add a pinch of asafoetida (hing) to the hot oil and slightly increase the amount of tomatoes and other spices.
Seyal Bhindi pairs beautifully with hot rotis, phulkas, or parathas. It also works well as a side dish (sabzi) in a larger Indian meal with dal, rice, and raita.
It is not recommended to freeze this dish. Cooked okra can become very mushy and lose its texture upon thawing. It's best enjoyed fresh or stored in the refrigerator for up to 2 days.
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