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Baked Bhindi masala Okra Onion Tomato Stir Fry

Vegan Baked Bhindi Masala with tomato onion and spices made in the oven in just a couple of minutes of prep time. Enjoy this easy Indian baked okra recipe with rice, Dal, roti or any other flatbread! Glutenfree Nutfree Soyfree

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 4
Calories: 68 kcal
Course: Dinner
Cuisine: Indian

Ingredients

  • 3 teaspoons oil
  • 10-12 oz fresh okra or frozen okra sliced into 1/4 inch thick slices (about 2.5 cups)
  • 1 medium onion thinly sliced about 1-1 1/4 cup
  • 1/4 teaspoon salt
  • 1/3 teaspoon cayenne or indian ted chili powder
  • 1/2 teaspoon ground cumin or garam masala
  • 1 teaspoon ground coriander
  • 1 large tomato chopped into small pieces
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon salt
  • cilantro and lemon juice for garnish

Instructions

    Cup of Yum
  1. 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
  2. Put okra on one side of the baking dish and onion on the other half.
  3. 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
  4. Bake at 400 degrees Fahrenheit(205 c)  for 25 minutes.
  5. 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 .
  6. 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.
  7. 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.
  8. 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

  • You want to use a thick baking dish for baking the okra so that the okra and onion don't burn quickly, as we are baking it at 400 degrees Fahrenheit.
  • You also want a baking dish that's large enough where the okra and onion are not piled more than about 1 1/2 layers. If they are like 2-3 layer deep, then the okra will get soggy and slimy and also take much longer to bake.  they will reduce once baked to about a single layer.

Nutrition Information

Calories 68kcal (3%) Carbohydrates 9g (3%) Protein 2g (4%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 301mg (13%) Potassium 336mg (10%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 815IU (16%) Vitamin C 23mg (26%) Calcium 69mg (7%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

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.