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Bhindi Masala Recipe

Bhindi Masala Recipe. Indian Okra Curry. Lightly spiced Okra in onion tomato curry. Restaurant style Masala Bhindi. Vegan Gluten-free Soy-free Indian Recipe

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 2
Calories: 115 kcal
Course: Side Dish
Cuisine: Indian

Ingredients

  • 1 tsp oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/2 medium onion thinly sliced
  • 1 green chili finely chopped
  • 2-3 cloves of garlic finely chopped
  • 1/2 inch ginger finley chopped
  • 2.5 cups chopped Okra
  • 1/4 tsp Turmeric
  • 3/4 tsp coriander powder
  • cayenne as needed
  • 3/4 cup chopped tomatoes
  • 2 tsp ketchup or use tomato paste
  • 1/4 cup water
  • 1/2 tsp salt.
  • garam masala and cilantro for garnish.

Instructions

    Cup of Yum
  1. Heat oil in a skillet over medium heat. when hot, add mustard and cumin seeds and cook until they start to pop or change color.
  2. Add the onion, chili, garlic, ginger and cook until translucent. 4 mins. I usually use my mini food processor to chop these. Lots of onion garlic chili used in Indian food, so i know i will need more chopped for dals or curries.
  3. Add okra and pinch of salt., Cook for 10 minutes or until golden on some edges. Stir occasionally. Roasting the okra till the edges dry out a bit will seal in the slime.
  4. Add spices, tomato, ketchup, salt and water. Cover and cook until tomatoes are cooked. 6 mins Taste and adjust salt and spice. Mash the larger tomato pieces. Sprinkle some garam masala and mix in. Garnish with cilantro. Serve in a bowl with dals, soups or curries and cooked grains or flatbread.

Notes

  • Variation: Add some amchur (dry mango powder) with the tomatoes. Add in some coconut milk for creamier sauce.
  • Nutritional values based on one serving

Nutrition Information

Calories 115kcal (6%) Carbohydrates 20g (7%) Protein 4g (8%) Fat 3g (5%) Sodium 408mg (17%) Potassium 583mg (17%) Fiber 6g (24%) Sugar 7g (14%) Vitamin A 1075IU (22%) Vitamin C 44.1mg (49%) Calcium 142mg (14%) Iron 2.2mg (12%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 115

% Daily Value*

Calories 115kcal 6%
Carbohydrates 20g 7%
Protein 4g 8%
Fat 3g 5%
Sodium 408mg 17%
Potassium 583mg 12%
Fiber 6g 24%
Sugar 7g 14%
Vitamin A 1075IU 22%
Vitamin C 44.1mg 49%
Calcium 142mg 14%
Iron 2.2mg 12%

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