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Crisp, pan-fried okra tossed in a tangy and spiced tomato masala. This popular North Indian sabzi is a weeknight favorite, perfect with hot rotis or dal rice.
For 4 servings
Prep the Okra: Wash the okra and pat it completely dry with a clean kitchen towel. This step is crucial to prevent a slimy texture. Trim the top and bottom ends, then chop the okra into 1-inch pieces.
Shallow-Fry the Okra: Heat 3 tablespoons of oil in a wide pan or kadai over medium-high heat. Add the chopped okra and spread it in a single layer. Sauté for 8-10 minutes, stirring occasionally, until it's tender, no longer slimy, and has light brown spots. Remove the fried okra with a slotted spoon and set it aside.
Prepare the Masala Base: In the same pan, add the remaining 1 tablespoon of oil. Once hot, add the cumin seeds. When they start to sizzle and become fragrant (about 30 seconds), add the asafoetida. Immediately add the finely chopped onions and sauté for 5-7 minutes until they are soft and translucent with golden edges.
Cook Aromatics and Tomatoes: Add the ginger-garlic paste and slit green chillies to the pan. Cook for about 1 minute until the raw aroma disappears. Now, add the chopped tomatoes and salt. Mix well and cook for 6-8 minutes, stirring occasionally, until the tomatoes break down, become mushy, and you see oil separating at the edges of the masala.
Add Spices: Reduce the heat to low. Add the turmeric powder, red chilli powder, and coriander powder. Stir continuously for 1 minute to cook the spices without burning them.
Combine and Finish: Add the fried okra back to the pan. Gently fold it into the tomato masala. Sprinkle the dry mango powder and garam masala on top. Mix gently to coat the okra evenly. Cook for another 2-3 minutes, allowing the okra to absorb the flavors of the masala.
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Crisp, pan-fried okra tossed in a tangy and spiced tomato masala. This popular North Indian sabzi is a weeknight favorite, perfect with hot rotis or dal rice.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 226.37 calories per serving with 4.65g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve: Turn off the heat. Garnish with freshly chopped coriander leaves. Serve hot with roti, paratha, or as a side with dal and rice.
Add 1 medium onion, cut into petals, and sauté it with the okra until the edges are slightly browned. Proceed with the recipe as usual.
Peel and dice 1 large potato into small cubes. Shallow fry the potatoes until golden and cooked through before frying the okra. Add them back to the masala along with the okra.
Add 2 tablespoons of full-fat yogurt or cream after cooking the spices and before adding the okra for a richer, creamier gravy. Ensure the yogurt is whisked and the heat is low to prevent curdling.
Okra is packed with soluble and insoluble fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, supporting weight management.
The presence of Vitamin C in both okra and tomatoes, along with antioxidants from spices like turmeric, helps strengthen the immune system and protect the body against infections.
The soluble fiber in okra can help reduce cholesterol levels. Additionally, tomatoes are rich in lycopene and potassium, which are known to support cardiovascular health and manage blood pressure.
Tomatoes, onions, and various spices used in the masala are rich in antioxidants that combat oxidative stress and inflammation in the body.
The key is to keep it dry. Wash the okra and pat it completely dry with a towel before chopping. Also, avoid covering the pan while cooking the okra, as trapped steam creates moisture and sliminess. A dash of an acidic ingredient like dry mango powder or lemon juice at the end also helps cut the slime.
Yes, you can use frozen cut okra. Do not thaw it. Add it directly to the hot oil from the freezer. You may need to cook it for a few extra minutes to remove all the moisture and get it slightly crisp.
Yes, it's a nutritious dish. Okra is a great source of dietary fiber, vitamins C and K, and folate. Tomatoes provide antioxidants like lycopene. To make it healthier, you can reduce the amount of oil or use an air fryer to cook the okra.
One serving of this recipe (approximately 1 cup) contains around 210-230 calories, making it a relatively light and healthy main dish.
It pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also makes an excellent side dish (sabzi) to serve with a simple dal and steamed rice.