BHINDI MASALA RECIPE

Okra or bhindi as it is called in Hindi is a very popular vegetable in India. Bhindi Masala is a popular Indian dish made with okra, onion, tomatoes & spices! 

BENEFITS OF BHINDI (OKRA) - 

Not only is bhindi tasty, it also has some amazing health benefits.

✓ Rich in folic acid and vitamin B6.

✓ Low calorie vegetable

✓ Half cup of raw okra has only about 16 calories!

 

INGREDIENTS -

• 2.5 tablespoon oil divided
• 500 grams bhindi okra, chopped into rounds
• 1 tbsp cumin seeds
• 1 medium red onion chopped
• 1-inch ginger chopped
• 1 green chili chopped, or more to taste
• 2 medium tomatoes chopped
• 1.5 tbsp coriander powder
• 1/2 tbsp turmeric powder
• 1 tbsp amchur dried mango powder
• 1/4 tbsp red chili powder
• 3/4 tbsp salt or to taste
• 1 tbsp Garam masala

 Also Read - MINT ( पुदीने की पत्तियां ) PANEER RECIPE

INSTRUCTIONS –

1. Wash and pat dry each bhindi with a paper towel and then chop it into rounds shape.  Set aside.
2. Heat 1 tablespoon oil in a pan on medium heat. Once the oil is hot, add the chopped bhindi to the pan. 
3. Let is cook on medium heat for 10 mins, then lower the heat to low and cook 5 more minutes. Stir often.
4. To another pan (or use the same pan after transferring bhindi to a bowl), now add the remaining 1.5 tablespoons oil on medium heat. 
5. Once the oil is hot, add cumin seeds and let them sizzle for few seconds.
6. Add chopped onion and saute for 2 to 3 minutes until soft. Then add the ginger and green chili and cook for 1 more minute.
7. Add chopped tomatoes and cook for around 4 minutes until soft and mushy.
8. Then add the spices - coriander powder, turmeric, amchur, red chili powder and salt. Mix the spices well with the masala.
9. Add some water at this point so that the spices do not burn. Stir well.
10. Add the cooked bhindi to the pan and mix well. Set heat to low-medium and cook for 5 minutes without covering the pan.
11. Add/Sprinkle some garam masala.

Serve Bhindi Masala with rotis/paratha/rice and Curd.

NUTRITION –

• Calories: 133kcal
• Carbohydrates: 12g
• Protein: 2g
• Fat: 9g
• Sodium: 486mg
• Potassium: 419mg
• Fiber: 4g
• Sugar: 2g
• Vitamin A: 1060IU
• Vitamin C: 32.4mg
• Calcium: 107mg
• Iron: 1.2mg