Bhindi Masala (Spiced Okra)

Sauteing okra with chickpea flour prevents slime formation while boosting both fiber and plant protein content.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 500 g (1.1 lbs) fresh okra, washed, thoroughly dried, and sliced into 1-inch pieces · 240 kcal in the whole recipe
• 1.5 tbsp (20 g) olive oil · 177 kcal in the whole recipe
• 2 medium (220 g) yellow onions, finely chopped · 88 kcal in the whole recipe
• 2 medium (260 g) ripe tomatoes, chopped · 47 kcal in the whole recipe
• 3 cloves (12 g) garlic, minced · 18 kcal in the whole recipe
• 1 tbsp (6 g) fresh ginger, grated · 5 kcal in the whole recipe
• 1 medium (40 g) green chili or green pepper, chopped · 8 kcal in the whole recipe
• 2 tbsp (20 g) chickpea flour (besan) · 77 kcal in the whole recipe
• 2 tbsp (30 g) fresh lemon juice (used instead of amchur/mango powder) · 7 kcal in the whole recipe
• 1 tsp cumin seeds, 1/2 tsp turmeric, 1 tsp coriander powder, 1/2 tsp red chili powder, 1/2 tsp garam masala, and salt to taste

Method

1. Heat half of the olive oil in a pan over medium heat, add the dried sliced okra, sprinkle chickpea flour over it, and saute for 8-10 minutes until lightly browned and non-sticky; remove from pan.

   

2. In the same pan, heat the remaining olive oil, add cumin seeds, chopped onion, green pepper, garlic, and fresh ginger, sauteing until onions turn soft and golden (5-6 minutes).

   

3. Add chopped tomatoes along with turmeric, coriander powder, red chili powder, and salt; cook until tomatoes break down and soften (4-5 minutes).

   

4. Return the sauted okra to the pan, toss well with the tomato masala mix, cover, and cook on low heat for 5-7 minutes until okra is completely tender.

   

5. Turn off the heat, stir in fresh lemon juice and sprinkle with garam masala before serving hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.