Name: Okra Fry (Bhindi Masala)
Cook time: 30 min
Total time: 30 min
Ingredients: 2 tablespoons safflower oil or grapeseed oil; 0.5 teaspoon black or brown mustard seeds; 0.5 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; 0.75 teaspoon kosher salt; 0.5 teaspoon ground turmeric; 1/2-1 teaspoon hot Indian chili powder, such as reshampatti, or 1/4 teaspoon cayenne pepper

Okra Fry (Bhindi Masala)

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1 Review

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.

Shefaly Ravula, PA-C

and Amee Meghani

Updated on November 12, 2016

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Immunity Heart Healthy High Fiber Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.
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.