Bhindi Masala (Indian Okra Masala)

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.

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.

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.

Star ingredients for bhindi masala

• Bhindi (okra)
• Coconut oil
• Onion
• Garlic
• Chili
• Garam masala
• Turmeric
• Coriander
• Tomato
• Pink salt

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 step-by-step method

Tap on the picture for the full recipe story:

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

What to serve with bhindi masala

• Steamed rice
• Chapatti
• Naan bread
• Roti
• Chana masala
• Chickpea flatbread
• Lentil flatbread

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.

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.

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.

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