Bhindi Fry (Okra Fry)
Serves 4
| Ingredients | |
|---|---|
| ½ kg tender okra / lady's fingers | 3-4 tbsp oil |
For the stuffing
| Ingredients | |
|---|---|
| 1 tbsp coriander powder | 1 tsp dry mango powder (amchoor) |
| 1 tsp cumin powder | ¼ tsp turmeric powder |
| 1 tbsp chilli powder | salt to taste |
Method
- Wash, wipe and slit okra / lady's fingers. Mix all the ingredients listed for the stuffing. Stuff the slit lady fingers with the powder mix.
- Heat oil in a thick wide pan, place the stuffed vegetable in it and fry on a medium flame, turning them regularly and carefully.
- Fry till done and add the remaining powder mix if any. Scrape all the masala stuck to the pan with a ladle.
- Tastes good with rice or chapattis.
Tip:
- Same recipe can be prepared in a slightly different method. Cut okra into small pieces.
- Fry in oil till done and sprinkle the powder mix. Fry for a while and switch off the flame.
Variation:
- Add equal amount of potato pieces to the fry.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 199 | Carotene ( μg ) | 113.26 |
| Protein (g) | 3.5 | Vitamin C (mg) | 0 |
| Carbohydrate (g) | 9.99 | Mg (mg) | 75.21 |
| Fat (g) | 16.09 | Na (mg) | 10.35 |
| Fibre (g) | 3.86 | K (mg) | 185.75 |
| Minerals (g) | 1.27 | Mn (mg) | 0.25 |
| Calcium (mg) | 112.13 | Zn (mg) | 0.65 |
| Phosphorus (mg) | 98.62 | Cr (mg) | 0.008 |
| Iron (mg) | 0.79 | ||
Modification
Reduce the amount of oil/ghee used for preparation.| Ingredients | |
|---|---|
| ½ kg tender okra / lady's fingers | 3-4 tbsp oil |
For the stuffing
| Ingredients | |
|---|---|
| 1 tbsp coriander powder | 1 tsp dry mango powder (amchoor) |
| 1 tsp cumin powder | ¼ tsp turmeric powder |
| 1 tbsp chilli powder | salt to taste |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 131 |
| Protein (g) | 3.5 |
| Carbohydrate (g) | 9.99 |
| Fat (g) | 8.59 |
| Fibre (g) | 3.86 |
| Minerals (g) | 1.27 |