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.
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
- 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.
- 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.
- 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
- Heat 3 tablespoons oil in a thick bottomed shallow frying pan or sauté pan. Add the sliced onions.
- Sauté them till they start turning light golden.
- Now add the ginger-garlic paste and the green chilies.
- Sauté until the raw aroma of ginger-garlic fades away.
- Now add the chopped tomatoes. Stir and mix well.
- Add turmeric powder, red chili powder, coriander powder, cumin powder and dry mango powder.
- 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.
- Now add the chopped bhindi/okra. Season with salt. Stir and mix very well.
- Cover the pan with a tight fitting lid and cook on a low heat.
- Do check after 4 to 5 minutes a couple of times. Cook the bhindi fry on a low flame till the bhindi is done.
- 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.
- 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.
- Once the bhindi fry is tender and softened, add the garam masala powder and kasuri methi (dry fenugreek leaves), crushed. Stir and mix well.
- Lastly add the chopped coriander leaves. Mix again.
- 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
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.