Bhindi Masala Okra Curry
Benefits:
- Okra is a good source of dietary fiber and various vitamins and minerals.
- This dish showcases the natural flavor of okra with aromatic spices.
- The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 2 cups okra (bhindi), washed, dried, and chopped into rounds
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- A pinch of asafoetida (hing)
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Okra: Wash the okra, dry them thoroughly, and chop them into rounds. You can also trim the ends.
Sauté Aromatics: In a pan, heat oil over medium heat. Add mustard seeds and let them splutter. Add cumin seeds and asafoetida (hing).
Add Onion and Chilies: Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Cook Okra: Add the chopped okra to the pan. Mix well with the onion and spice mixture.
Stir-Fry: Continue to stir-fry the okra for a few minutes until they start to soften.
Cover and Simmer: Cover the pan and let the curry simmer on low heat for about 10-15 minutes, stirring occasionally. This allows the okra to fully cook and absorb the flavors.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the bhindi masala with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor
TIPS
- Choose fresh and tender okra for the best texture. Ensure they are dry before chopping to minimize sliminess.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this bhindi masala as a simple and flavorful side dish.
NUTRITION VALUE
- Calories: ~100-150 (per serving)
- Carbohydrates: ~10-15g
- Protein: ~2-3g
- Fat: ~6-8g
- Fiber: ~3-4g
