5 from 12 votes
Baked Bhindi masala Okra Onion Tomato Stir Fry
This Baked Bhindi Masala combines sliced okra and onions baked with Indian spices including cayenne pepper, cumin, coriander, turmeric, and salt, finished with fresh tomato, cilantro, and lemon juice. The vegetables roast with oil and spices until tender, developing layered flavors without frying, yielding a slightly crisp but tender texture that retains okra’s character without excessive sliminess.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
4
Calories:
68 kcal
Course:
Dinner
Cuisine:
Indian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 68
% 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.