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Crispy, pan-fried okra tossed in a vibrant mix of Indian spices. This simple Tawa Bhindi recipe delivers a delicious and slightly tangy vegetable side dish that cooks up quickly on a skillet, perfect with rotis.
For 4 servings
Prepare the Okra
Create the Spice Stuffing
Stuff the Okra
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Crispy, pan-fried okra tossed in a vibrant mix of Indian spices. This simple Tawa Bhindi recipe delivers a delicious and slightly tangy vegetable side dish that cooks up quickly on a skillet, perfect with rotis.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 144.55 calories per serving with 3.8g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook the Tawa Bhindi
Garnish and Serve
For a nutty flavor, add 1 tablespoon of roasted and coarsely ground peanuts along with the spice mix.
For a quicker 'Bhindi Fry' version, chop the okra into 1-inch pieces, skip the stuffing, and toss the pieces directly with the spices in the pan after sautéing for 5-7 minutes.
For a lower-oil version, you can air-fry the stuffed okra. Lightly brush them with oil and air-fry at 180°C (350°F) for 12-15 minutes, tossing halfway through, until crispy.
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, supporting weight management.
High in Vitamin C, okra helps strengthen the immune system. Spices like turmeric and cumin also possess anti-inflammatory and antioxidant properties that contribute to overall health.
Okra is a good source of Vitamin K, a nutrient that is essential for blood clotting and plays a crucial role in strengthening bones and preventing osteoporosis.
The key is moisture control. Wash the okra and pat it completely dry with a cloth or paper towel before cutting. Also, adding a souring agent like amchur (dry mango powder) or lemon juice towards the end helps cut the sliminess.
Absolutely! For a quicker version, simply chop the okra into 1-inch pieces. Sauté them in oil until tender-crisp, then add all the powdered spices and cook for another 2-3 minutes. This version is often called Bhindi Fry.
Yes, it's a nutritious dish. Okra is a great source of dietary fiber, vitamins C and K, and folate. The spices used have various health benefits. While it uses oil for frying, shallow frying is healthier than deep frying. You can reduce the oil quantity for a lower-calorie version.
One serving of Tawa Bhindi (approximately 150g) contains around 150-180 calories, depending on the amount of oil used. Most calories come from the oil and besan.
You can do the prep work in advance by washing, drying, and stuffing the okra. Store the stuffed okra in an airtight container in the refrigerator for up to a day. Cook it just before serving to enjoy its fresh, crispy texture.
Tawa Bhindi pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also makes an excellent side dish for a meal with dal (lentil curry) and steamed rice.