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Bhindi Fry
5 from 24 votes

Bhindi Fry

Bhindi Fry features tender okra pods sliced and cooked with a blend of aromatic Indian spices, tomatoes, onions, and green chilies. The combination offers a slightly tangy, mildly spicy vegetable side dish with a pleasing texture that balances the tender okra with sautéed onions and tomatoes.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 3
Calories: 179 kcal
Course: Side Dish
Cuisine: Indian

Ingredients

  • 250 grams okra okra or lady finger
  • 3 tablespoons neutral cooking oil generic cooking oil
  • ⅓ cup onion sliced thinly
  • ½ cup tomato - chopped
  • 2 green chilies - slit
  • 1 teaspoon ginger garlic paste or 1 inch ginger + 3 to 4 small to medium garlic cloves, crushed to a paste in mortar-pestle
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon red chili powder or cayenne pepper
  • ½ teaspoon coriander powder (ground coriander)
  • ½ teaspoon cumin powder (ground cumin)
  • ½ teaspoon dry mango powder (amchur powder)
  • ¼ teaspoon garam masala
  • ½ teaspoon fenugreek leaves crushed, (kasuri methi, dry
  • 2 tablespoon Coriander leaves - chopped, (cilantro)
  • salt as required

Instructions

Preparation
    Cup of Yum
  1. Rinse the bhindi (okra pods) in water. Then wipe dry them with a kitchen towel or just allow to dry them naturally in a plate.
  2. Slice off the crown and base tip of each bhindi. Then vertically slice them keeping a width of 0.25 to 0.5 cm in thickness.
  3. Also slice 1 medium onion. Chop 1 medium to large tomato and slit 2 green chilies. Crush the ginger and garlic in a mortar-pestle.
Making bhindi fry
  1. Heat 3 tablespoons oil in a thick bottomed shallow frying pan or sauté pan. Add the sliced onions.
  2. Sauté them till they start turning light golden.
  3. Now add the ginger-garlic paste and the green chilies.
  4. Sauté until the raw aroma of ginger-garlic fades away.
  5. Now add the chopped tomatoes. Stir and mix well.
  6. Add turmeric powder, red chili powder, coriander powder, cumin powder and dry mango powder.
  7. Mix the ground spices with the rest of the onion-tomato masala base. Sauté this mixture till the tomatoes become pulpy and you see oil releasing from the sides.
  8. Now add the chopped bhindi/okra. Season with salt. Stir and mix very well.
  9. Cover the pan with a tight fitting lid and cook on a low heat.
  10. Do check after 4 to 5 minutes a couple of times. Cook the bhindi fry on a low flame till the bhindi is done. 
  11. You will have to check after every 4 to 5 minutes so that the bhindi does not get too browned or burnt. Do stir every time when you check the bhindi. 
  12. If the bhindi is becoming too browned or getting burnt, then sprinkle 1 to 1.5 tablespoons water all over. Stir, cover and continue to cook bhindi sabzi.
  13. Once the bhindi fry is tender and softened, add the garam masala powder and kasuri methi (dry fenugreek leaves), crushed. Stir and mix well.
  14. Lastly add the chopped coriander leaves. Mix again.
  15. Serve Bhindi Fry hot or warm with chapati or as a side dish with dal-rice.

Notes

  • Adjust the spice amounts to your taste preferences.
  • The recipe can easily be doubled or tripled for larger groups.
  • Choose fresh, green, and tender okra pods for the best results.

Nutrition Information

Calories 179kcal (9%) Carbohydrates 12g (4%) Protein 2g (4%) Fat 14g (22%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 12g (60%) Sodium 500mg (21%) Potassium 353mg (8%) Fiber 5g (20%) Sugar 4g (8%) Vitamin A 876IU (18%) Vitamin B1 (Thiamine) 0.2mg Vitamin B2 (Riboflavin) 0.1mg Vitamin B3 (Niacin) 1mg Vitamin B6 0.2mg Vitamin C 28mg (31%) Vitamin E 6mg Vitamin K 30µg Calcium 82mg (8%) Vitamin B9 (Folate) 57µg Iron 1mg (6%) Magnesium 55mg (14%) Phosphorus 66mg Zinc 1mg

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 179

% Daily Value*

Calories 179kcal 9%
Carbohydrates 12g 4%
Protein 2g 4%
Fat 14g 22%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 12g 60%
Sodium 500mg 21%
Potassium 353mg 8%
Fiber 5g 20%
Sugar 4g 8%
Vitamin A 876IU 18%
Vitamin B1 (Thiamine) 0.2mg
Vitamin B2 (Riboflavin) 0.1mg
Vitamin B3 (Niacin) 1mg
Vitamin B6 0.2mg
Vitamin C 28mg 31%
Vitamin E 6mg
Vitamin K 30µg
Calcium 82mg 8%
Vitamin B9 (Folate) 57µg
Iron 1mg 6%
Magnesium 55mg 14%
Phosphorus 66mg
Zinc 1mg

* Percent Daily Values are based on a 2,000 calorie diet.

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