Bhindi Masala Recipe (Okra Masala)

• 份量: 3 servings
• 活動時間: 15 minutes
• 總時間: 40 minutes

食材

250 grams bhindi (ladies finger - okra)

3 tablespoons oil

½ teaspoon cumin seeds (jeera)

1 cup onions (2 medium, finely chopped or processed)

1 green chilli slit (optional)

¾ tablespoons ginger garlic (paste or crushed)

1 cup tomatoes (2 medium, deseeded & chopped or pureed)

½ teaspoon salt (adjust to taste)

¼ teaspoon turmeric (or haldi)

½ to 1 teaspoon red chili powder

¾ to 1 teaspoon garam masala

¾ teaspoon coriander powder (optional)

½ teaspoon kasuri methi (dried fenugreek leaves, optional)

water as needed

2 tablespoons coriander leaves (or cilantro, optional)

步驟

Prepare okra

Rinse bhindi very well under running water & drain them.

Wipe off with a clean kitchen cloth or tissues to remove all the moisture. You can also leave on the counter top for a while to air dry. Any moisture on the bhindi will make them slimy while cooking so wipe dry them completely.

Chop off both the ends and discard them. Chop the bhindi to ¾ inch pieces.

Make Bhindi Masala

Heat 1½ tablespoons oil in a pan.

Saute bhindi on a medium flame for about 5 to 7 mins stirring often until they are partially cooked. At this stage they should be no more sticky & slimy after sauteing.

Transfer them to a plate and set aside.

Add 1½ to 2 tablespoons more oil to the same pan. Then add cumin seeds.

When they begin to splutter, saute onions and green chili until they turn golden.

Next saute ginger garlic for 2 mins till the raw smell of the garlic goes away.

Then saute tomatoes with salt until they turn soft and mushy.

Stir in red chili powder, turmeric, garam masala & coriander powder. Saute until the mixture leaves the sides of the pan.

Pour 6 tablespoons (little less than half cup) water & mix well. Cook the masala until it turns thick. This brings out the flavors of spices. (check video for consistency)

Taste test and add more salt if needed. Stir in the kasuri methi & bhindi.

Cover and cook on a low heat until bhindi turns slightly tender and the aroma comes out.

Open the lid and evaporate any excess moisture.

Serve bhindi masala with roti or rice.

營養

• 卡路里: 166 kcal
• 總脂肪: 14 g
• 飽和脂肪: 1 g
• 鈉: 10 mg
• 總碳水化合物: 8 g
• 膳食纖維: 3 g
• 總糖: 2 g
• 蛋白質: 2 g