Baked Bhindi masala Okra Onion Tomato Stir Fry
User Reviews
5
Baked Bhindi masala Okra Onion Tomato Stir Fry
Description
The recipe starts by slicing fresh or frozen okra and onions then arranging them in a baking dish coated with neutral oil. The onions are seasoned with cayenne pepper, ground cumin, coriander, and salt while the okra is tossed in oil. Baking at 400°F softens the vegetables and blends the spices. Stirring midway prevents burning and promotes even cooking.
Adding turmeric, additional salt, chopped tomato, and a bit of water partway through baking further develops the masala’s flavor and moisture. The final dish is garnished with fresh cilantro and a squeeze of lemon juice to add brightness and freshness, balancing the earthiness of the spices.
For best results, a thick, large baking dish is preferred so the vegetables cook in a mostly single layer, allowing the okra to roast without becoming overly slimy or soggy. The dish serves as a flavorful vegetarian side or main, showcasing the natural textures and flavors of okra and tomato enhanced by traditional Indian spices.
Ingredients
- 3 teaspoons neutral cooking oil generic cooking oil
- 10-12 oz okra sliced into 1/4 inch thick slices (about 2.5 cups, fresh or frozen
- 1 onion about 1-1 1/4 cup, medium, thinly sliced
- 1/4 teaspoon salt
- 1/3 teaspoon cayenne pepper or Indian red chili powder
- 1/2 teaspoon ground cumin or garam masala
- 1 teaspoon ground coriander
- 1 tomato large, chopped into small pieces
- 1/2 teaspoon Turmeric
- 1/4 teaspoon salt
- cilantro for garnish
- lemon juice for garnish
Instructions
- Slice up your okra and onion if you haven’t already. Add 1 teaspoon of oil to a 9x11 inch or similar sized baking dish and brush all over
- Put okra on one side of the baking dish and onion on the other half.
- Add the rest of the oil over the onion and okra. Add the spices and salt on the onion and mix well. toss the okra as well to coat with the oil
- Bake at 400 degrees Fahrenheit(205 c) for 25 minutes.
- Mix and move the okra and the onion and even them out at about the 20 minute mark and also to check if the onions are not browning .
- If the onions are browning too much, then mix the okra and the onion instead of keeping them on separate sides and continue to bake for another 5-10 minutes.
- Remove the baking dish from the oven. Add in the turmeric and salt and mix in. Add in the tomato and few sprinkles of water and mix well and even it out then bake again for 10-15 minutes or until the okra is cooked to your preference.
- Then take the pan out from the oven. Garnish with some cilantro and lemon juice . serve with masoor dal tadka, Urad dal, moong dal or curries and Some rice, or flatbread.
Notes
- Use a thick, large baking dish to prevent the okra and onions from burning while baking at 400°F.
- Arrange okra and onions in a single or 1.5 layer to avoid sogginess and promote even roasting.
- Stir vegetables midway through baking to prevent burning and ensure even cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 68 kcal
% Daily Value*
| Calories | 68kcal | 3% |
| Carbohydrates | 9g | 3% |
| Protein | 2g | 4% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 301mg | 13% |
| Potassium | 336mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 815IU | 16% |
| Vitamin C | 23mg | 26% |
| Calcium | 69mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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