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Classic North Indian Bhindi Masala is a much-loved family dish that brings together tender okra with a rounded onion-tomato masala, spiced just right so the okra shines without getting slimy or mushy. The okra is first washed, thoroughly dried, and cut, then sautéed until nicely crisped at the edges to ensure a pleasant texture. The masala base uses common spices coupled with ginger, garlic, and green chilli for gentle heat, ensuring the gravy remains semi-dry and coats the okra without turning watery. This recipe is a great choice for everyday lunch or dinner, pairs well with roti or rice, and holds up well for meal-prep. For extra variety, try adding a sprinkle of amchur (dry mango powder) at the end. Leftovers can be gently reheated or stuffed into wraps for a quick next-day lunch.
14 ingredients
Wash and thoroughly dry the bhindi using a clean towel. Cut each into approximately 1-inch pieces.
Heat half (0.75 tbsp) of the oil in a nonstick or heavy pan. Add the cut bhindi and sauté on medium heat, stirring occasionally, until tender and slightly crisp at the edges (8-10 minutes). Remove and set aside.
In the same pan, add the remaining oil. Add cumin seeds and let them crackle for a few seconds.
One serving is 1 katori (about 150g) per serving · 150 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 164 kcal | 7% |
| Protein | 4 g | 7% |
| Total Fat | 11 g | 18% |
| Carbohydrate | 16 g | 5% |
| Fiber (Total) | 6 g | 20% |
| Vitamins & Minerals | ||
| Sodium | 798 mg | 40% |
| Potassium | 51 mg | 1% |
| Calcium | 123 mg | 12% |
| Iron | 1 mg | 8% |
| Zinc | 0.07 mg | 1% |
| Vitamin C | 25 mg | 32% |
| Vitamin D | 0.31 µg | 2% |
| Folate (B9) | 0.45 µg | 0% |
Missing data: These are minimums. 5 of the figures below are missing data for 1 ingredient — Salt — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
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Add chopped onion, and sauté on medium until translucent (2-3 minutes).
Add ginger, garlic, and green chilli. Sauté for a minute until fragrant.
Add chopped tomato and a pinch of salt. Cook until tomatoes turn soft and the oil starts to separate (3-4 minutes).
Add coriander powder, turmeric powder, red chilli powder, and garam masala. Sauté for 30 seconds until the raw aroma goes away.
Return sautéed bhindi to the masala. Add remaining salt. Toss and cook on low-medium heat for 3-5 minutes, stirring gently so the bhindi is well coated and heated through but not mushy.
Turn off heat. Garnish with fresh coriander leaves just before serving.
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