Health Shelf

Recipe · Side dish

Bhindi Masala (Spiced Okra)

All recipes

Bhindi Masala (Spiced Okra)

Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.

Okra fried until lightly crisp, then tossed in a fragrant masala of onion, tomato, ginger and warm spices with a squeeze of lemon.

Side dish. Good with tandoori chicken, lamb curry or grilled fish. Find a main

Cuisine
Indian
Serves
4
Prep
15 min
Cook
20 min
Total
35 min
Difficulty
Easy

Gluten-freeDairy-freeEgg-freeNut-freeVegetarianVegan

Equipment: Large frying pan

Ingredients

  • 400 g okra, washed, dried well and cut into 2 cm pieces
  • 2 tbsp oil
  • 1 tsp cumin seeds
  • 1 onion, thinly sliced
  • 2 garlic cloves, crushed
  • 2 cm piece fresh ginger, grated
  • 1 green chilli, finely chopped
  • 1/2 tsp ground turmeric
  • 1 tsp ground coriander
  • 1/2 tsp Kashmiri chilli powder
  • 2 tomatoes, chopped
  • 1/2 tsp garam masala
  • 1/2 lemon, juice only
  • 1 small handful fresh coriander (cilantro), chopped
  • Salt and black pepper

Method

  1. Heat 1 tbsp of the oil in a large frying pan over a medium-high heat. Add the okra and fry for 6-8 minutes, stirring occasionally, until lightly browned and no longer sticky. Tip onto a plate.
  2. Add the remaining oil to the pan and fry the cumin seeds until they sizzle. Add the onion and cook for 6-7 minutes until soft and golden.
  3. Add the garlic, ginger and green chilli and cook for 1 minute, then stir in the turmeric, ground coriander and chilli powder followed by the tomatoes. Cook for 4-5 minutes until the tomatoes have broken down into a thick masala.
  4. Return the okra to the pan with the garam masala and toss gently for 2-3 minutes until coated and heated through.
  5. Season with salt, squeeze over the lemon juice and scatter with the fresh coriander before serving.

Swaps and tips

Wash and dry the okra thoroughly before slicing, and don't add salt until the end; both help prevent it from going slimy. Leftovers keep in the fridge for 2 days.

Easy variations

  • Add a teaspoon of fennel seeds with the cumin
  • Use green beans or courgettes instead of okra
  • Finish with a spoonful of plain yoghurt
  • Add a sliced green pepper with the onion

Nutrition estimated, per serving

ProteinCarbsFibreFatCalories
3 g7 g5 g7 g110 kcal

Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.

Recipes are AI created and editorially reviewed; kitchen testing is ongoing.

Recipe from healthshelf.org

More recipes like this

Side dish · 30 min

Saag (Spiced Spinach)

Tender spinach cooked down with onion, garlic, ginger and green chilli, then rounded off with warm spices and a little butter.
Side dish · 40 min

Gobi Masala (Spiced Cauliflower)

Tender cauliflower florets cooked in a fragrant onion, tomato, ginger and garlic masala with warming spices.
Side dish · 22 min

Cabbage Thoran with Coconut

A Keralan stir-fry of finely shredded cabbage with mustard seeds, curry leaves, green chilli and fresh coconut.
Side dish · 55 min

Baingan Bharta (Smoky Aubergine)

Aubergines charred until smoky and soft, then mashed and cooked with onion, tomato, ginger and warm spices.

← All recipes

Recipe disclaimer

See our full disclaimer.

Feedback on this recipe