Sabzi of the Day - Homemade Okra Recipes for Effortlessly Delicious Meals
Loved for its mild flavor and unique texture, okra isn’t just a tasty addition to meals; it’s also a powerhouse of health benefits.
Okra, or lady’s finger, is a nutrient-rich vegetable with significant health benefits and a diverse nutritional profile. A 100-gram serving of raw okra contains approximately 33 calories, making it a low-calorie option ideal for weight management. It offers around 7 grams of carbohydrates, 3.2 grams of fiber, and 2 grams of protein, supporting digestive health and muscle repair.
This vegetable is also loaded with essential vitamins and minerals. It provides 36% of the recommended daily intake (RDI) of vitamin C, which boosts immunity, and 15% of vitamin A, essential for eye health. Additionally, okra contains 31% RDI of vitamin K, crucial for blood clotting and bone health, and folate, which is vital during pregnancy.
Minerals like magnesium (7% RDI), potassium (8% RDI), and calcium (8% RDI) further enhance its profile. Moreover, its antioxidants, including polyphenols, promote heart health and reduce inflammation. Okra truly is a nutritional powerhouse!
To enjoy the most of this amazing veggie, here are some easy-to-prepare and unique recipes which you can try at home.
Bhindi Masala (Indian Okra Stir Fry with Spices)
Bhindi Masala is a flavorful stir-fry fish, perfect to enjoy with soft, warm rotis for a satisfying meal.
Ingredients
5 tablespoon oil divided
500 grams bhindi okra, chopped into round
1 Tsp cumin seeds
1 medium red onion chopped
1 inch ginger chopped
1 green chili chopped, or more to taste
2 medium tomatoes chopped
½ tsp coriander powder
½ tsp turmeric powder
1 tsp amchur dried mango powder
¼ tsp red chili powder or to taste
¾ tsp salt or to taste
garam masala to sprinkle
ginger julienne to garnish
Recipe
Cook the bhindi for about 15 minutes until most of the sliminess is gone. Remove from heat.
In the same pan or another, heat 1.5 tbsp oil on medium heat. Add cumin seeds and let them sizzle
Add chopped onions and sauté for 2-3 minutes until soft. Then, add ginger and green chili, cooking for another minute.
Add chopped tomatoes and cook for 4 minutes until soft and mushy.
Stir in coriander powder, turmeric, amchur, red chili powder, and salt. Add a tablespoon of water to prevent burning and mix well.
Add the cooked bhindi to the pan, stirring gently. Cook on low-medium heat for 5 minutes, uncovered.
Sprinkle it with garam masala and garnish with ginger julienne.
Serve with roti, paratha, or rice. Enjoy!
Bendekai Kayirasa (Indian Okra Curry)
Bendekai Kayirasa is a delectable and easy-to-prepare okra curry, cherished by the South Canara Havyaka community.
Ingredients
4 cups chopped okra (325 grams)
¾ cup fresh/frozen grated coconut
3 tsp split black gram urad dal/ uddina bele
3-4 dry red chillies preferably Karnataka byadagi or Kashmiri varieties
5 grams dry tamarind or use tamarind paste instead
1 tbsp jaggery unrefined Indian sugar
⅛ tsp turmeric powder
1 tsp salt or to taste
3½ cups water used divided
For hot oil seasoning:
1 tsp coconut oil
½ tsp black mustard seeds
1 dry red chili
1 sprig curry leaves optional
Recipe
Soak 1/4 cup tamarind in water.
In a pan, heat ½ tsp oil. Add dry red chillies and urad dal, roast until golden and fragrant.
Wash and dry okra, then chop into ½ inch rounds.
In a pot, bring 2 cups of water to a boil. Add tamarind water and salt, turmeric powder. Stir in okra.
Cook okra in tamarind water to avoid sliminess. Once half cooked, add jaggery and cook until tender.
Blend defrosted coconut, roasted urad dal, dry red chillies, and ¾ cup water into a smooth paste.
Add coconut paste to cooked okra, then add remaining ½ cup water. Adjust salt and jaggery. Simmer for 2-3 minutes.
Tadka (Seasoning):
Heat 1 tsp oil in a pan, add mustard seeds and broken red chili. When mustard splutters, add curry leaves.
Pour seasoning into the curry, mix, and cover.
Serve hot with rice, roti or dosa. Enjoy!
Kurkuri Bhindi (Indian Crispy Okra Fry)
This spicy, flavorful, and ultra-crispy dish made with tender okra (or ladies' finger) is one of the best side dishes to pair with your everyday Indian meals.
Ingredients
500 grams okra (bhindi or lady finger)
½ tsp turmeric powder (ground turmeric)
1 tsp red chili powder or paprika
1 tsp Coriander Powder (ground coriander)
1 tsp cumin powder (ground cumin)
1 tsp Garam Masala
1 tsp dry mango powder (amchur powder)
1 tsp chaat masala
½ cup gram flour (besan) or swap with chickpea flour
salt – add as required
10 tbsp oil or add as required, for frying the bhindi in batches
Recipe
Rinse the okra 3-4 times and dry completely with a kitchen towel.
Trim the crown and base tip. Slice vertically into 4 pieces (or 2 for small-sized okra).
Place the sliced okra in a large bowl.
Sprinkle the spice powders (turmeric, red chili powder, garam masala) and salt over the okra.
Gently mix to coat the okra with the spices.
Add besan (gram flour) and mix again to ensure an even coating.
Marinate for 20-30 minutes (or up to 1 hour).
Heat 2-3 tbsp oil in a kadai or frying pan.
Fry the marinated okra in batches until golden brown and crisp.
Drain on a kitchen towel to remove excess oil.
Repeat for the remaining batches, adding oil as needed.
Garnish with coriander, julienned ginger, or green chilies if desired.
Optionally, squeeze some lime or sprinkle black salt/chaat masala.
Serve as a snack or with roti and yogurt. Enjoy!
Unique, Palatable Okra Recipes
Fried-Okra Cornbread
This crispy okra and golden, tender cornbread is certain to make your mouth water!
Ingredients
2 cups sliced fresh okra
1 ¾ cups whole buttermilk, divided
2 ½ cups self-rising white or yellow cornmeal mix, divided
2 large eggs
½ tsp kosher salt
½ two black pepper
¼ cup, plus 3 Tbsp. peanut oil, divided
Unsalted butter
Recipe
Preheat the oven to 425°F.
Toss okra with 1/4 cup buttermilk and coat with 1/2 cup cornmeal mix. Set aside.
In the same bowl, whisk together eggs, salt, pepper, remaining cornmeal mix, and buttermilk. Set aside.
Heat 1/4 cup oil in a 10-inch cast-iron skillet over medium-high heat. Add okra and fry until golden, about 4 minutes. Remove and drain on a paper towel.
Add remaining oil to the skillet and heat. Pour hot oil into the cornmeal batter and whisk.
Pour batter into the skillet (it should sizzle) and top with fried okra.
Bake for 25 minutes until golden brown. Invert onto a wire rack to cool for 10 minutes.
Serve with butter and enjoy!
Okra and Rice Casserole
In this dish, tender sautéed okra pairs perfectly with sweet corn, a kick of Cajun spices, and buttery garlic breadcrumbs that bring everything together in a deliciously satisfying way.
Ingredients
3 Tbsp canola oil
2 tbsp all-purpose flour
½ cup chopped yellow onion
½ cup chopped celery
½ cup chopped green bell pepper
2 Tsp minced garlic
1 diced tomatoe
3 cups vegetable broth
1 ½ pounds fresh okra, trimmed and cut into 1 1/2- to 2-inch pieces
1 cup fresh corn kernels (from 2 ears)
2 Tsp Cajun seasoning
¼ tsp black pepper
1 cup salted butter, melted
2 garlic cloves, pressed
8 (1-inch-thick) French bread slices
2 pouches microwavable basmati rice
Recipe
Preheat the oven to 350°F and grease a 13x9-inch baking dish.
In a Dutch oven, whisk together oil and flour over medium-high heat until golden brown (5-7 minutes).
Add chopped onion, celery, bell pepper, and garlic; cook until softened (3 minutes).
Stir in tomatoes, broth, okra, corn, Cajun seasoning, and pepper. Bring to a boil, then simmer for 10 minutes until thickened.
Brush French bread slices with garlic butter and bake for 3 minutes per side until golden. Process into coarse crumbs.
Microwave rice pouches (with a 2-inch vent) on HIGH for 2 minutes, then spoon into the baking dish.
Top with okra mixture and breadcrumbs. Bake for 25-30 minutes until golden. Let cool for 10 minutes before serving.
Enjoy your meal!
So, the next time your mother cooks those delicious bhindi (okra) dishes for you, don't turn up your nose in contempt! Remember, they are very nutritious and equally delectable!
