Okra Fry (Bhindi Masala)

Okra Fry (Bhindi Masala)

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From: EatingWell Magazine, September/October 2016

To avoid the sliminess that turns many people off okra, Indians cook it over high heat in a lot of oil. In this healthy okra recipe, we get similar results with less oil using a nonstick pan. For an authentic taste, use a hot, smoky Indian chili powder, such as reshampatti. Serve with brown basmati rice and yogurt.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons safflower oil or grapeseed oil
  • ½ teaspoon black or brown mustard seeds
  • ½ teaspoon cumin seeds
  • 8 -10 fresh curry leaves (optional)
  • 1 large onion, thinly sliced
  • 1¼ pounds okra, trimmed and sliced ½ inch thick (about 5 cups sliced), or two 10-ounce bags frozen sliced okra, thawed
  • 2 teaspoons ground coriander
  • 1 teaspoon paprika
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground turmeric
  • ½-1 teaspoon hot Indian chili powder, such as reshampatti, or ¼ teaspoon cayenne pepper

Preparation

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  1. Heat oil in a large nonstick skillet over medium-high heat until hot but not smoking. Sprinkle in a few mustard seeds to test the oil—it's hot enough when the seeds sizzle and pop. Quickly add the remaining mustard seeds, cumin seeds and curry leaves (if using); cook, stirring, until very fragrant, about 1 minute, covering the pan as needed to contain any splattering.
  2. Reduce heat to medium, add onion and cook, stirring, until it is starting to brown, 5 to 7 minutes. Add okra, increase heat to medium-high and cook, stirring often, until the "goo" or mucilage from the okra starts to release and the onion darkens, 4 to 6 minutes more.
  3. Add coriander, paprika, salt, turmeric and chili powder to taste (or cayenne); cook, stirring often, until the okra is browned in spots and the vegetables look very dry, 6 to 10 minutes more.

Nutrition information

  • Serving size: about ¾ cup
  • Per serving: 131 calories; 8 g fat(1 g sat); 6 g fiber; 15 g carbohydrates; 4 g protein; 93 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 1,349 IU vitamin A; 36 mg vitamin C; 137 mg calcium; 1 mg iron; 223 mg sodium; 504 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (27% dv), Folate (23% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3 vegetable, 1½ fat

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