Indian & South Asian · Lunch · Dinner
Bhindi Masala
भिंडी मसाला
Tender-crisp okra pan-roasted until lightly charred, then tossed with golden onions, tomato and warm North Indian spices. A light, dry-style curry that pairs well with brown rice or a gluten-free millet flatbread.
- Prep
- 15 min
- Cook
- 27 min
- Total
- 42 min
- Serves
- 4
Calories come from: Carbs 52% · Fat 37% · Protein 11%
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Ingredients
For 4 servings- 500 g (about 1.1 lb)Okra
- 1 1/2 tbsp20 gCanola oil
- 1 tspCumin seeds
- 2 medium220 gOnions, thinly sliced
- 3 cloves9 gGarlic, minced
- 1 tbsp6 gFresh ginger, grated
- 1 small5 gGreen chilli, slit (optional)
- 1/2 tspGround turmeric
- 2 tspGround coriander
- 1 tspKashmiri chilli powder
- 1 medium120 gTomato, finely chopped
- 3/4 tsp5 gSalt
- 1 tbsp15 gLemon juice
- 1/2 tspGaram masala
- 2 tbspFresh coriander (cilantro), chopped (optional)
Steps
- 1
Rinse the okra and dry it completely with a clean towel; any moisture makes it slimy.
- 2
Trim off the tops and tips, then cut the okra into 2 cm (3/4 inch) pieces.
- 3
Heat 1 tbsp of the oil in a wide non-stick pan over medium-high heat.
- 4
Add the okra in a single layer and cook uncovered for 10-12 minutes, stirring occasionally, until lightly browned and no longer sticky. Transfer to a plate.
- 5
Add the remaining oil to the pan and fry the cumin seeds for about 30 seconds until they sizzle and darken slightly.
- 6
Add the sliced onions and cook for 6-7 minutes, stirring, until soft and golden.
- 7
Stir in the garlic, ginger and green chilli (if using) and cook for 1 minute until fragrant.
- 8
Lower the heat and add the turmeric, ground coriander and chilli powder; stir for 30 seconds so they don't burn.
- 9
Add the chopped tomato and salt and cook for 4-5 minutes until the tomato breaks down into a thick masala.
- 10
Return the okra to the pan and toss gently over medium heat for 3-4 minutes until heated through and coated.
- 11
Turn off the heat, then stir in the lemon juice and garam masala.
- 12
Scatter with chopped fresh coriander, if using, and serve hot.
Swaps, storage and make-ahead
Swaps
- Use frozen cut okra if fresh is hard to find, cooking it straight from frozen in a hot pan until any moisture evaporates and it browns.
- Swap the canola oil for sunflower, peanut or mustard oil, or a neutral oil spray for a lighter version.
- Replace the Kashmiri chilli powder with 1/2 tsp paprika plus a pinch of cayenne for a similar colour and gentle heat.
- If you can't find garam masala, use a pinch each of ground cinnamon, cumin and black pepper; if you need it gluten-free, choose a spice blend labelled gluten-free.
Storage
Refrigerate leftovers in an airtight container within 2 hours and eat within 3 to 4 days, reheating in a pan until steaming hot. Okra softens and can turn slimy after thawing, so this dish is best not frozen and tastes best fresh.
Make ahead
Make the onion, tomato and spice masala up to 3 days ahead and keep it chilled, and trim and dry the okra a day ahead in a paper-towel-lined container. Roast the okra and combine just before serving so it stays crisp.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (226 g) | Per 100 g | |
|---|---|---|
| Calories | 127 kcal | 56 kcal |
| Protein | 3.8 g | 1.7 g |
| Carbohydrates | 18.4 g | 8.1 g |
| of which sugars | 5.2 g | 2.3 g |
| Fiber | 6.2 g | 2.7 g |
| Fat | 5.8 g | 2.6 g |
| of which saturated | 0.5 g | 0.2 g |
| Sodium | 451 mg | 200 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
