Okra Fry (Bhindi Masala)


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.

Cook Time:
30 mins
Total Time:
30 mins
4 servings


  • 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

  • 1 1/4 pounds okra, trimmed and sliced 1/2 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

  • 1/2-1 teaspoon hot Indian chili powder, such as reshampatti, or 1/4 teaspoon cayenne pepper


  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 Facts (per serving)

131 Calories
8g Fat
15g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 3/4 cup
Calories 131
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 6g 21%
Total Sugars 4g
Protein 4g 7%
Total Fat 8g 10%
Saturated Fat 1g 3%
Vitamin A 1349IU 27%
Vitamin C 36mg 39%
Folate 93mcg 23%
Sodium 223mg 10%
Calcium 137mg 11%
Iron 2mg 8%
Magnesium 87mg 21%
Potassium 504mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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