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
- The key is to choose tender green okra and when you snap the end, it should break off easily.
- Don't chop the okra too small.
- 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.
- Adding 1 teaspoon of lemon juice also helps reduce slime.
- 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.
📋 Recipe
Bhindi Masala (Indian Okra Masala)
Equipment
- Chopping board
- Chefs knife
- Frying pan - non stick
- Wooden spoon
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
Instructions
- Assemble all ingredients.
- Wash and slice the okra.
- Dice the tomato.
- Finely chop onions, garlic, chili.
- 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.
- In the same pan: add the remaining coconut oil and toast the cumin seeds until fragrant.
- Now add the onion and garlic - cook for 3-4 minutes until softened.
- Add the chili, tomato and salt - cook out until saucy - about 5 more minutes.
- Add the spices and cook out on medium heat for 3 minutes - top up with some water to make a nice sauce consistency.
- Add the okra back into the sauce, top up with a little water and cook out for 5-6 minutes until cooked.
- Check and adjust seasoning with sea salt, lemon juice and add fresh chopped coriander (cilantro)
- Transfer to a serving bowl and enjoy!
Nutrition
FAQS
No, do not cover. Saute bhindi uncovered until all the slime dries up. Covering the pan brings out their moisture and turns them slimy.
When okra is cooked, you will see them turn from green to dark green color. They will have no slime left either.
They retain a vibrant green color, stir-fry bhindi in a pan until cooked, avoid overcooking with a lid on.
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.
No, it's best to wash when the okra is whole. This way they absorb less liquid and will not become so slimy.
Okra pods are long, slender, and elegantly shaped, just like a lady's finger!
BREDA
Delicious combinations of such healthy ingredients. Loving this so detailed recipe.💚🙋♀️
Jamie Raftery
Thank you Breda, if you can find Okra, I highly recommend making it. Happy cooking 🙂
BREDA
Have not seen okra here. Could use string beans. 🤔