indianokraveganlowcarbstir-frysabziweeknight

Bhindi Masala

Name: Bhindi Masala
Prep time: 12 min
Cook time: 16 min
Total time: 30 min
Yield: 2
Cuisine: Indian
Ingredients: 400 g okra, trimmed and cut into 2.5 cm pieces; 150 g onion, thinly sliced; 180 g tomatoes, finely chopped; 12 g garlic, minced; 5 g green chili, finely chopped; 25 ml neutral oil; 4 g cumin seeds; 2 g ground turmeric; 6 g ground coriander; 1 g red chili powder; 2 g garam masala; 5 g salt; 8 g fresh coriander leaves, chopped; 10 ml lemon juice

Bhindi Masala is a fragrant, savory okra stir-fry with sweet onions, soft tomatoes, and warm spices clinging to every piece. This version stays relatively dry and intensely flavorful, with tender okra, a bright finish of lemon, and just enough heat to keep it lively.

30 min

2 servings

178 kcal

Indian

Ingredients

Vegetable base

400 gokra, trimmed and cut into 2.5 cm pieces
150 gonion, thinly sliced
180 gtomatoes, finely chopped
12 ggarlic, minced
5 ggreen chili, finely chopped

Spice tempering

25 mlneutral oil
4 gcumin seeds
2 gground turmeric
6 gground coriander
1 gred chili powder
2 ggaram masala
5 gsalt

Finish

8 gfresh coriander leaves, chopped
10 mllemon juice

Instructions

1
Wash the okra only if needed, then dry it very thoroughly with a clean towel; any surface moisture will make it slimy in the pan. Trim the tops and tails and cut into 2.5 cm pieces. Slice the onion, chop the tomatoes, mince the garlic, and finely chop the green chili.
2
Heat a wide skillet or kadai over medium-high heat and add half of the oil. When hot, add the okra in a single layer as much as possible and sauté for 6-8 minutes, stirring only occasionally, until the edges are lightly blistered and the slime has mostly disappeared. Transfer to a plate.
3
Return the pan to medium heat and add the remaining oil. Add the cumin seeds and let them sizzle for 20-30 seconds until fragrant but not burnt.
4
Add the sliced onion and cook for 4-5 minutes, stirring regularly, until softened and lightly golden at the edges. Add the garlic and green chili and cook for 30-45 seconds, just until aromatic.
5
Lower the heat slightly. Add the chopped tomatoes, turmeric, ground coriander, red chili powder, and salt. Cook for 4-5 minutes, stirring and pressing the tomatoes so they break down into a thick masala; the oil should begin to separate slightly at the edges when it is ready.
6
Return the sautéed okra to the pan and toss gently to coat in the masala. Cook for 3-4 minutes over medium heat until the okra is tender but not collapsing. Sprinkle in the garam masala for the last minute of cooking so its aroma stays fresh.
7
Turn off the heat and rest the dish for 2 minutes to let the spices settle. Finish with chopped fresh coriander leaves and lemon juice, then serve hot.

Nutrition per serving

178 kcal

Calories

Protein

16g

Carbs

11g

Fat

Fiber

Notes

•Use a wide pan rather than a deep pot; more surface area helps the okra fry instead of steam.
•Do not cover the pan while cooking the okra, or it will soften too quickly and become sticky.
•For an even lower-carb version, serve with cucumber raita made with unsweetened coconut yogurt, or alongside grilled paneer/tofu if desired.
•If your tomatoes are very tart, cook them an extra minute to mellow before adding the okra back in.

Background

Bhindi Masala is a popular North Indian home-style dish built around okra cooked with onions, tomatoes, and everyday pantry spices. It is especially common in Punjabi and broader north Indian cooking, where dry vegetable sautés known as sabzis are served with flatbreads or simple accompaniments. The dish varies by household, with some versions kept dry and others a little saucier.

Love this recipe?

Get personalised AI-curated recipes, meal plans and smart shopping lists — free.

Download Gourmate – Free