This exotic and tasty vegetable is called Bhindi in the northern parts of India, Vendakka in Tamil Nadu and Kerala and Bendakai in Andhra Pradesh and Karnataka
It is a provider of good bacteria and controls blood sugar. It has a high amount of Vitamin B6 and folic acid. Okra is also a good laxative and helps reduce the risk of certain types of cancer!
Okra has no saturated fats or cholesterol and a very low calorie vegetable.
Okra is termed as a brain food along with other vegetables like mushrooms, lettuce and asparagus…
Okras have to be used in larger quantities based on the number of serves as the sabji tends to reduce in quantity when it is finally served!
My preference is to have one or two accompaniments along with any sabji even if it is a home meal just for the family – so that every family member gets a sizeable amount of this delicious sabji to enjoy!!!
It is said that there are nearly 4000 varieties of potatoes in various colours, shapes and sizes. Unfortunately we do not eat potatoes raw although they contain a high amount of vitamin C most of it which is lost due to cooking the potato. High in potassium, Vitamin B6 and is good for the heart
Ingredients to serve 4-6 people
3 Cups of Okra chopped into half or 3 pieces
2 Large Potatoes
1 Large Onion
2 Cloves Peeled Garlic (Optional)
1 Inch Piece Fresh Ginger (finely grated or chopped)
1 Large Tomato (Finely Chopped)
100 gms Tomato Paste
Fresh and finely chopped coriander leaves
3 Tbs Oil
1 Tsp Cumin Seeds
1 Pinch of Turmeric Powder
1-2 Tsp Garamasala Powder
1-2 Tsp Red Chilli Powder
2 Tsp Coriander Powder
1-2 Tsp Salt
Bhindi Aloo Fry
Preparation
Peel the potatoes cut it into medium sized cubes
Microwave the potatoes with a tablespoon of water for 7-8 minutes or until done
(I prefer to cook the potatoes in the microwave oven so that the potatoes do not get mushy, hence will be firm and retain the shape)
Heat the oil in the pan
Add the cumin seeds and turmeric powder
Fry the okras for about 7-8 minutes till it is soft and changes slightly in colour
(do not over fry the okras as you do not want it to split and open up)
Drain it out of the pan and keep aside
In the remainder of the oil, add the finely chopped onion, ginger and garlic
and saute for about 2-3 minutes till the onion is soft.
Add the chopped tomatoes, tomato paste and fry for a further 3-4 minutes on a medium flame
The garamasala, red chilli powder, coriander powder, salt should be added and fried for a couple of minutes
Add the cooked potatoes first and saute for a couple of minutes
Stir through the fried okras gently and cook the sabji on a low flame for a couple of minutes (without a lid)
Garnish it with chopped fresh coriander leaves
Note: Tastes great with chappatis or rotis, parathas or plain cooked basmati rice!!
Tomato paste is best used for its texture, colour and flavour
The number of fresh tomatoes used can vary based on the usage of the paste.
Generally a sachet of 100 grams of tomato paste is equivalent to 2 medium sized fresh tomatoes