Friday, 4 May 2012

Bhindi Masala

Ingredients:

1. Bhindi or Okra - 1/2 Kg
2. Medium size onions - 4
3. Red chilly powder - 1/2 tbl spoon
4. Coriander powder - 2 tbl spoon
5. Amchoor/dry mango powder - 1/2 tbl spoon
6. Chatt masala - 1/2 tbl spoon
7. Chana masala - 1 tbl spoon
8. Salt to taste
9. Mustard oil - 3 spoon

Serves - 3-4 people


Method:


1. Wash bhindi/okra and dry it properly with a cloth. It should be dried very properly otherwise it secrets a transparent sticky material.
2. Chop dried bhindi in round psc.
3. Chop 4 onions roughly in thick psc.
4. Heat a flat botton pan and add mustard oil to it. Let the oil burn for 3-4 mins or till the time it releases its smell.
5. Add Onions to the oil and cook for 2-3 mins on slow flame.
6. Add bhindi tho this and let it cook on slow flame for 10-12 mins. Keep stirring in between.
7. Once the bhindi is a little tender add all the dry spices except salt and mix well. Let it cook for another 3-5 mins.
8. Add salt and cook for 2-3 mins on slow flame. Then serve hot with chapatis.


Tips to cook okra :

1. Never cover and cook okra as it will release a sticky material and will spoil the flavor.
2. Never put water in okra.
3. Dry it properly before chopping.
4. Okra is not good for people with kidney stones.

Okra Nutrition (half-cup cooked okra)

  • Calories = 25
  • Dietary Fiber = 2 grams
  • Protein = 1.5 grams
  • Carbohydrates = 5.8 grams
  • Vitamin A = 460 IU
  • Vitamin C = 13 mg
  • Folic acid = 36.5 micrograms
  • Calcium = 50 mg
  • Iron = 0.4 mg
  • Potassium = 256 mg  
  • Magnesium = 46 mg

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