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Bhindi Masala (Indian Okra Masala)
Jamie Raftery
Indian style okra masala with onion, garlic, tomato and spices. 100% vegan and gluten-free.
Prep Time
15
minutes
mins
Cook Time
20
minutes
mins
Total Time
35
minutes
mins
Course
Side Dish
Cuisine
Ayurveda, Indian
Servings
4
portions
Calories
181
kcal
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 )
Method
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 Facts
Serving:
200
g
Calories:
181
kcal
Carbohydrates:
20
g
Protein:
5
g
Fat:
11
g
Sodium:
615
mg
Potassium:
849
mg
Fiber:
6
g
Sugar:
5
g
Vitamin A:
1575
IU
Vitamin B1:
1
mg
Vitamin B2:
1
mg
Vitamin B3:
2
mg
Vitamin B5:
1
mg
Vitamin B6:
1
mg
Vitamin C:
78
mg
Vitamin E:
1
mg
Vitamin K:
110
µg
Calcium:
201
mg
Iron:
5
mg