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Home » Recipes » Ayurveda

26th March 2021 by Jamie Raftery 3 Comments

Bhindi Masala (Indian Okra Masala)

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Bhindi Masala is a simple North Indian dish of okra, onion, garlic, tomato, garam masala, and coriander. It's packed with flavor, tastes delicious, and very healthy. 100% plant-based, gluten-free, and full of good plant fiber.

bhindi-masala-in-a-bowl
Classic Indian Bhindi Masala
Jump to:
  • History of bhindi masala
  • About the recipe
  • Star ingredients for bhindi masala
  • How to make bhindi masala
  • Bhindi masala step-by-step method
  • Variations of bhindi masala
  • What to serve with bhindi masala
  • Health benefits of okra
  • Chefs top tips
  • Bhindi masala recipe video
  • 📋 Recipe
  • FAQS

History of bhindi masala

Grown first in Eritrea and the highlands of Sudan, bhindi is said to have traveled with the Bantu People who migrated from Egypt around 2000 BC. 

Bhindi masala is one of the most popular vegan dishes in India, Pakistan, Nepal, and Bangladesh. It's enjoyed by millions of people every day.

bhindi-masala-in-a-bowl

About the recipe

'Bhindi' is Hindu for 'Okra' and 'Masala' is the name for an Indian curry base of onions, garlic, spices, and tomato. So Bhindi Masala is okra cooked in an Indian spiced tomato curry. Totally delicious, and what I love about most Indian food is that it is naturally vegan and very healthy.

Okra is one of the most widely used vegetables in Indian cuisine, due to okra being available all year round, it's easy and versatile to add to so many dishes.

bhindi-masala-ingredients

Star ingredients for bhindi masala

  • Bhindi (okra)
  • Coconut oil
  • Onion
  • Garlic
  • Chili
  • Garam masala
  • Turmeric
  • Coriander
  • Tomato
  • Pink salt
cherry-tomatoes
fresh-okra-bhindi

How to make bhindi masala

This recipe is fairly straightforward to make...

  • We start off by frying the sliced okra in a pan with a little oil for about 4 minutes until the natural starchy slime disappears. Transfer this to a bowl and set aside.
  • For the masala, add the coconut oil to a frying pan and toast the cumin seeds on medium heat until fragrant. Add the chopped onions and garlic. Cook out for a few minutes.
  • Next, add the diced tomato, sea salt, and spices and cook out the masala until it forms a kind of paste. Add some water to moisten it up at this stage.
  • Now, in with the pre-fried okra, along with a few more splashes of water. Cook everything together for 4-5 minutes.
  • Check the seasoning and add a few pinches of salt and lemon juice if necessary.
  • Finish with some chopped coriander and VIOLA, Bhindi Masala is ready to serve.
bhindi-masala-finished-with-coriander

Bhindi masala step-by-step method

Tap on the picture for the full recipe story:

Bhindi Masala Recipe (Okra Masala)

Variations of bhindi masala

You can add other vegetables to this recipe at the same stage you add the tomatoes. Bear in mind the size you cut the vegetables and how long they take to cook. Here are some ideas for you to try:

  • Sweet potato
  • Cauliflower
  • Pumpkin
  • Broccoli
  • Mushrooms
fresh-okra-masala-in-a-bowl

What to serve with bhindi masala

  • Steamed rice
  • Chapatti
  • Naan bread
  • Roti
  • Chana masala
  • Chickpea flatbread
  • Lentil flatbread
ingredients-for-bhindi-masala

Health benefits of okra

Lady’s Finger / Okra / Bhindi is a great source of nutrients.

  • It even aids in weight loss, controls blood sugar levels, promotes skin health as well as improves digestion.
  • Bhindi is a fiber-rich vegetable that helps with improving digestion and preventing constipation.
  • It's a good source of vitamins B, C, K, potassium, and calcium.
  • Bhindi is a low-calorie vegetable that keeps you feeling fuller for longer, therefore it's a great ingredient to incorporate into weight management plans.
  • Bhindi is a good source of antioxidants which helps reduce oxidative stress and effectively eliminates free radicals in the body.

Here is a link to the Indian Times with an article on Okra that may be of further interest to you.

fresh-okra-bhindi

Chefs top tips

How to avoid slimy okra

  1. The key is to choose tender green okra and when you snap the end, it should break off easily.
  2. Don't chop the okra too small.
  3. Don’t stir continuously when sautéing or cooking. Stir very occasionally or just toss them. Add a little extra oil if necessary, this helps reduce slimness.
  4. Adding 1 teaspoon of lemon juice also helps reduce slime.
  5. Make sure that you wash Okra / Bhindi properly and pat dry with zero moisture before chopping and cooking them.
ingredients-for-ladies-finger-masala

Bhindi masala recipe video

I hope you enjoy this recipe, leave a rating and comment below. Remember to tag #holisticchefacademy if you make it. I love to see your recreations! Happy cooking my friends.

📋 Recipe

bhindi-masala-in-a-bowl
Jamie Raftery

Bhindi Masala (Indian Okra Masala)

5 from 2 votes
Indian style okra masala with onion, garlic, tomato and spices. 100% vegan and gluten-free.
Print Recipe Pin Recipe Add to CollectionGo to Collections
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Servings: 4 portions
Course: Side Dish
Cuisine: Ayurveda, Indian
Calories: 181
Ingredients Equipment Method Nutrition

Ingredients
 
 

  • 500 g Okra Ladies finger / Bhindi
  • 40 ml Coconut oil
  • 1 teaspoon Cumin seed
  • 100 g Onions finely chopped
  • 3 clove Garlic finely chopped
  • 2 each Red chili - Thai to taste
  • 300 g Tomato - cherry ripe
  • 1 teaspoon Pink salt to taste
  • 200 ml Water - filtered as required
Spices
  • 1 teaspoon coriander powder
  • 1 teaspoon Turmeric powder
  • 2 teaspoon Garam masala
  • 1 teaspoon Methi
Herbs to finish
  • 20 g Coriander cilantro - chopped

Equipment

  • Chopping board
  • Chefs knife
  • Frying pan - non stick
  • Wooden spoon

Method
 

  1. Assemble all ingredients.
  2. Wash and slice the okra.
  3. Dice the tomato.
  4. Finely chop onions, garlic, chili.
  5. Get cooking: Add ½ the coconut oil to frying pan, cook the okra for 5 minutes until sliminess is gone. Transfer to a plate and set aside.
  6. In the same pan: add the remaining coconut oil and toast the cumin seeds until fragrant.
  7. Now add the onion and garlic - cook for 3-4 minutes until softened.
  8. Add the chili, tomato and salt - cook out until saucy - about 5 more minutes.
  9. Add the spices and cook out on medium heat for 3 minutes - top up with some water to make a nice sauce consistency.
  10. Add the okra back into the sauce, top up with a little water and cook out for 5-6 minutes until cooked.
  11. Check and adjust seasoning with sea salt, lemon juice and add fresh chopped coriander (cilantro)
  12. Transfer to a serving bowl and enjoy!

Nutrition

Serving: 200gCalories: 181kcalCarbohydrates: 20gProtein: 5gFat: 11gSodium: 615mgPotassium: 849mgFiber: 6gSugar: 5gVitamin A: 1575IUVitamin B1: 1mgVitamin B2: 1mgVitamin B3: 2mgVitamin B5: 1mgVitamin B6: 1mgVitamin C: 78mgVitamin E: 1mgVitamin K: 110µgCalcium: 201mgIron: 5mg

Tried this recipe?

Let us know how it was!

FAQS

Should Bhindi be covered while cooking?

No, do not cover. Saute bhindi uncovered until all the slime dries up. Covering the pan brings out their moisture and turns them slimy.

How do you know when bhindi is cooked?

When okra is cooked, you will see them turn from green to dark green color. They will have no slime left either.

How do keep Bhindi green?

They retain a vibrant green color, stir-fry bhindi in a pan until cooked, avoid overcooking with a lid on.

Why is my okra turning black?

This can be 2 reasons. Either the bhindi is overcooked or kept warm for a long time. It will also discolor when left in the fridge for a couple of days.

Can you wash Bhindi after chopping?

No, it's best to wash when the okra is whole. This way they absorb less liquid and will not become so slimy.

Why is okra also called ladies finger?

Okra pods are long, slender, and elegantly shaped, just like a lady's finger!

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Comments

  1. BREDA says

    March 30, 2021 at 1:35 am

    5 stars
    Delicious combinations of such healthy ingredients. Loving this so detailed recipe.💚🙋‍♀️

    Reply
    • Jamie Raftery says

      March 31, 2021 at 12:05 am

      Thank you Breda, if you can find Okra, I highly recommend making it. Happy cooking 🙂

      Reply
      • BREDA says

        March 31, 2021 at 3:26 am

        Have not seen okra here. Could use string beans. 🤔

        Reply
5 from 2 votes (1 rating without comment)

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Hi, we’re Thara & Jamie

We’re a Thai’rish chef duo based between our jungle kitchen studio in Phuket, Thailand, and a new culinary studio and permaculture farm we’re developing in Galway, Ireland.

Together, we run the Holistic Chef Academy - a space for exploring healthy, wholesome, plant-based cuisine.

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