11
200
50

Ingredients

  • 1 pound bhindi (whole fresh, [ladyfinger/okra])
  • 2 tablespoons chilli powder ([or adjust to taste])
  • 2 tablespoons coriander powder ([dhania])
  • 2 tablespoons mango powder ([amchoor])
  • 1 tablespoon cumin powder (roasted, [available in indian stores])
  • 2 tablespoons besan (/chickpea flour [optional])
  • 2 tablespoons fennel seeds ([saunf])
  • 1 teaspoon turmeric powder
  • salt (to taste)
  • 1 cup onions (thinly sliced)
  • 2 tablespoons oil ([I used mustard])

Directions

  1. Clean, wash and wipe okra absolutely dry. Cuts about 1/4 ” from both ends.Slit the okra lengthwise [but not all through].If there are any big, ripe , hard seeds inside,remove them and keep aside the okra.
  2. Coarsely grind the fennel seeds in your coffee grinder.
  3. On a tava/skillet, dry roast the besan/chickpea flour on medium heat.Set aside.
  4. In a small bowl mix the red chilli powder, coriander powder, turmeric powder , ground fennel seeds, dry roasted besan/chickpea flour. Dry roast this for about 1 minute on a tava/skillet on extremely low heat .This is just to ensure that spices which are inside the okra do not taste raw!
  5. In a bowl to the roasted spice mix add the dry mango powder and salt along with 1 tsp canola oil and mix well .
  6. Stuff the okra with the prepared mixture /masala. Keep the left-over masala separately.
  7. In a pan with a lid heat the oil on medium high.When you see ripples on surface of oil, add the sliced onions and cook these till light brown but not crispy.
  8. At this point add okra.Cover with lid and cook on low heat. Stir occasionally.About 5-7 minutes.
  9. After the okra are 80%% done add the rest of the left over dry masala .Continue cooking covered on low heat okra are fully cooked and tender.
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NutritionView more

200Calories
Sodium10%DV250mg
Fat15%DV10g
Protein12%DV6g
Carbs9%DV27g
Fiber48%DV12g

PER SERVING *

Calories200Calories from Fat90
% DAILY VALUE*
Total Fat10g15%
Saturated Fat1g5%
Trans Fat
Cholesterol
Sodium250mg10%
Potassium770mg22%
Protein6g12%
Calories from Fat90
% DAILY VALUE*
Total Carbohydrate27g9%
Dietary Fiber12g48%
Sugars3g6%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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