Bhindi masala (Okra curry)
Searching for some comfort food? Bhindi masala is a vegetarian Indian delicacy made with okra, tomatoes, onions, and spice powders. A gluten-free stir-fry Punjabi dish, it pairs beautifully with hot rotis. And okra contains healthy nutrients and antihyperglycemic substances that reduce the symptoms of diabetes.
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Serving size: 1 cup (200g)
Ingredients
- Bhindi (Okra), (500g) chopped Into small pieces
- 1 medium onion, finely chopped
- Vegetable oil, 2 tbsp (30ml)
- 1 large tomato, finely chopped
- Ginger paste, 1 tsp (5g)
- 4 cloves garlic, minced
- Cumin seeds, 1 tsp (4g)
- Mustard seeds, ½ tsp (2.5g)
- Turmeric powder, ½ tsp (2.5g)
- Salt, for taste
Method
- Rinse the okra with fresh water and cut it into ½ inch pieces.
- In a saucepan, heat the vegetable oil.
- Add cumin and mustard seeds. Cook until seeds pop.
- Stir in turmeric powder. Then remove the seeds mixture from the pan and rest aside.
- Heat 1 tbsp oil in a saucepan.
- Sauté the onions for 1-2 minutes, then add chopped tomatoes, minced garlic, and ginger paste. Cook for an additional 2 minutes.
- Now add the okra and seeds mixture back into the pan. Cook for 10 minutes. Add salt according to your taste.
- Serve with whole-grain chapati.
Storage: Store any leftover palak paneer in the refrigerator and eat within 2 days.
Nutritional information
Per serving:
Calories - 135kcal
Fat - 8.2g
Carbohydrate - 15g
Protein - 3g
Sodium - 60mg
Sugar - 4.2g
Fibre - 4.3g
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