Okra is a very healthy vegetable for consumption to enjoy good health. There are various health benefits one gets out of eating this green vegetable.
Health Benefits of Okra:
1. A Very low calorie vegetable.
2. Rich source of dietary fibre.
3. The okra pods contains healthy amounts of Vitamin A.
4. Fresh pods are good source of folate, which is very much needed for pregnant women.
5. Rich in B-Complex.
6. Important source of iron, calcium, magnesium & manganese.
Okra can be prepared in variety of ways to enjoy its taste in our daily cuisine. It can be prepared as a dry curry, kozhambu/sambar, gravy, pachadhi and thovayal etc. Okra Chips , where the okra is cut into small pieces and deep fried in oil and spiced with hot powders is a sure hit with kids at home. Generally it is said that if okra is given to children regularly it helps in boosting their memory power and particularly in doing maths well. When I was young, whenever mom makes the okra curry, she always emphasize how important this vegetable is for our memory and insists we take it regularly.
This version here is the “Okra Masala” (bindi masala) – a gravy version of okra used ideally as a side dish for Indian breads. In this recipe, amchur powder (dry mango powder) is used as an optional ingredient. The amchur powder gives a very mild tangy taste to the okra masala, which some may like. If you are not for it, you can omit this ingredient. So, enjoy making & eating this healthy dish.
English Name : Okra / Tamil Name : Vendaikai / Hindi Name : Bindhi
Best Accompaniment for : Chapathi / Roti / Phulka
Ingredients:
Okra – 20-25 (washed and dried)
Onion (Med) – 2 - Chopped
Tomoto (Big) – 2 – Chopped
Ginger-Garlic paste – 1 tsp (optional)
Red Chilly powder – 2 tsp
Coriander Powder – 2 tsp
Turmeric Powder – 1 tsp
Salt – 2-3 tsp
Cumin seeds - 3/4 tsp
Oil – 6-8 tsp
Dry Mango Powder (Amchur Powder) - 1/2 tsp (Optional)
Pre-requisite:
1. Cut the Bindi into 1 cm to 1.5 cms pieces and keep ready.
2. In Microwave: In MW Vessel, Add 3-4 tsp oil, spread the cut okra and cook HIGH for 4 minutes. Remove & sprinkle little water on the okra's and again cook HIGH for 4-6 minutes, till okra is 70% cooked and soft and then remove.
(or)
In Kadai : Add 3-4 tsp oil, and fry the okra for 10 minutes, until it becomes 70% cooked and soft. Sprinkle little water in between while cooking the okra.
Don’t allow the okra's to dry too much & become crispy. It should be little soft while eating.
Method:
1. In Kadai, add oil and when it is hot, add cumin seeds and fry for few seconds.
2. When cumin seeds are fried, add the ginger-garlic paste and fry for few seconds (this is optional).
3. Then add onion and sauté till translucent.
4. Then add tomato and sauté till tomato becomes mushy. Add the turmeric powder and required salt now.
5. Then add chili powder & coriander powder and mix well. If oil is less, add 2-3 tsp now. Cook till oil oozes from the mixture.
6. Add the cooked okra to the above and mix well , add little more salt if needed. Sim the flame and cook covered for about 5-10 minutes stirring in between. If dish becomes too dry, sprinkle little water while cooking everything in kadai.
7. Optionally now add 1/2 teaspoon of dry mango powder (amchur powder) and mix well.
8. Once okra is well cooked with the masala’s, add crushed kasoori methi and mix well.
9. Before removing, garnish with coriander leaves & remove.
Health Benefits of Okra:
1. A Very low calorie vegetable.
2. Rich source of dietary fibre.
3. The okra pods contains healthy amounts of Vitamin A.
4. Fresh pods are good source of folate, which is very much needed for pregnant women.
5. Rich in B-Complex.
6. Important source of iron, calcium, magnesium & manganese.
Okra can be prepared in variety of ways to enjoy its taste in our daily cuisine. It can be prepared as a dry curry, kozhambu/sambar, gravy, pachadhi and thovayal etc. Okra Chips , where the okra is cut into small pieces and deep fried in oil and spiced with hot powders is a sure hit with kids at home. Generally it is said that if okra is given to children regularly it helps in boosting their memory power and particularly in doing maths well. When I was young, whenever mom makes the okra curry, she always emphasize how important this vegetable is for our memory and insists we take it regularly.
This version here is the “Okra Masala” (bindi masala) – a gravy version of okra used ideally as a side dish for Indian breads. In this recipe, amchur powder (dry mango powder) is used as an optional ingredient. The amchur powder gives a very mild tangy taste to the okra masala, which some may like. If you are not for it, you can omit this ingredient. So, enjoy making & eating this healthy dish.
English Name : Okra / Tamil Name : Vendaikai / Hindi Name : Bindhi
Best Accompaniment for : Chapathi / Roti / Phulka
Ingredients:
Okra – 20-25 (washed and dried)
Onion (Med) – 2 - Chopped
Tomoto (Big) – 2 – Chopped
Ginger-Garlic paste – 1 tsp (optional)
Red Chilly powder – 2 tsp
Coriander Powder – 2 tsp
Turmeric Powder – 1 tsp
Salt – 2-3 tsp
Cumin seeds - 3/4 tsp
Oil – 6-8 tsp
Dry Mango Powder (Amchur Powder) - 1/2 tsp (Optional)
Pre-requisite:
1. Cut the Bindi into 1 cm to 1.5 cms pieces and keep ready.
2. In Microwave: In MW Vessel, Add 3-4 tsp oil, spread the cut okra and cook HIGH for 4 minutes. Remove & sprinkle little water on the okra's and again cook HIGH for 4-6 minutes, till okra is 70% cooked and soft and then remove.
(or)
In Kadai : Add 3-4 tsp oil, and fry the okra for 10 minutes, until it becomes 70% cooked and soft. Sprinkle little water in between while cooking the okra.
Don’t allow the okra's to dry too much & become crispy. It should be little soft while eating.
Method:
1. In Kadai, add oil and when it is hot, add cumin seeds and fry for few seconds.
2. When cumin seeds are fried, add the ginger-garlic paste and fry for few seconds (this is optional).
3. Then add onion and sauté till translucent.
4. Then add tomato and sauté till tomato becomes mushy. Add the turmeric powder and required salt now.
5. Then add chili powder & coriander powder and mix well. If oil is less, add 2-3 tsp now. Cook till oil oozes from the mixture.
6. Add the cooked okra to the above and mix well , add little more salt if needed. Sim the flame and cook covered for about 5-10 minutes stirring in between. If dish becomes too dry, sprinkle little water while cooking everything in kadai.
7. Optionally now add 1/2 teaspoon of dry mango powder (amchur powder) and mix well.
8. Once okra is well cooked with the masala’s, add crushed kasoori methi and mix well.
9. Before removing, garnish with coriander leaves & remove.
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