🫛 Bhindi masala
Bhindi masala is an Indian dry curry of okra cooked with onion, tomato and warming spices — turmeric, cumin and coriander. The okra is fried until its edges turn crisp and golden, which keeps it from going slimy, then tossed with the softened onion-tomato masala. It is served as a side dish with chapati or rice and dal as part of an everyday Indian meal.
Diets
Allergens
None of the 14 major allergens in a typical recipe.
What it is made of
Recipe
Ingredients
- 500 g fresh okra
- 2 tbsp vegetable oil
- 1 tsp cumin seeds
- 1 large onion, sliced
- 2 tomatoes, chopped
- 2 garlic cloves and 2 cm ginger, minced
- 1/2 tsp ground turmeric
- 1 1/2 tsp ground coriander
- 1/2 tsp chilli powder, 1/2 tsp dried mango powder (amchur), salt
- Fresh coriander to serve
Method
- Wash the okra and dry it completely, then trim the ends and cut into 2 cm pieces.
- Heat 1 tbsp oil in a wide pan and fry the okra in a single layer over medium-high heat for 8–10 minutes, stirring now and then, until crisp at the edges. Set aside.
- Heat the remaining oil, add the cumin seeds and, when they sizzle, the onion. Fry until golden.
- Add the garlic, ginger, turmeric, ground coriander and chilli and cook for 1 minute, then add the tomatoes and salt and cook until soft.
- Return the okra, sprinkle with amchur, toss gently for 2–3 minutes and finish with fresh coriander.
How to make it lighter
- Okra itself is very low in calories; most of the energy comes from the oil, so measure it — 1 tbsp oil ≈ 120 kcal.
- Roast the okra in the oven at 220 °C on a lined tray with 1 tsp oil instead of pan-frying.
- Serve with one chapati or a small portion of rice and add a bowl of dal for a more filling meal.
History
Bhindi masala is a home-style dish eaten all over India, especially in the north, and it is a staple of Indian restaurant menus around the world.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →