Bhindi Masala
by Tarla Dalal
healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | with amazing 27 images.
Bhindi Masala always brings to mind a yummy dish, literally floating in oil! Free yourself from the calorie scare with this healthy bhindi masala recipe.
Despite having very little oil, your favourite dry lady finger sabzi is as tasty as ever, as the bhindi is stuffed with a mouth-watering mixture of spices and spice powders. A generous amount of coriander is added to the stuffing mix, to get a really invigorating flavour!
As this recipe has very little oil, you have to be careful when cooking the ladies finger, as they might get burnt if you don't turn them over at the right time. Bhindi is healthy as the vitamin Folate (B9) present in ladies finger is required in blood RBC production. There are also fair amounts of vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss.
The tava bhindi in coriander and onion paste is quick, easy, tasty and healthy. As, the sabzi is dry you can even take it in your tiffin to work. All you need to do to make Bhindi masala is start by making the onion coriander paste. For making the paste, in a blender add onions, coriander, ginger-green chilli paste, turmeric powder, coriander-cumin powder, garam masala, roasted sesame seeds, lemon juice and blend well using little water. Once blended, remove it in a bowl and add besan. Mix well. Besan helps in binding. Further, stuff slit bhindi with the masala and keep aside. Side by side heat 2 tsp of peanut oil in a pan, Add the prepared masala and cook it by adding little water. Add marinated and stuffed bhindi and cook. Serve bhindi masala hot with chapatti or roti.
With its awesome taste and texture, this Bhindi Masala is a wonderful way to top up on folic acid, which is crucial for healthy brain functioning.
Enjoy it hot and fresh with rotis or parathas. Try to have it immediately, and avoid reheating, as the bhindi might get dry.
Enjoy healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | with detailed step by step recipe photos.
Bhindi Masala recipe - How to make Bhindi Masala
Preparation Time: Cooking Time: Total Time:
Makes 3 serving
For Bhindi Masala
20 tender ladies finger (bhindi)
2 tbsp besan (bengal gram flour)
2 tsp oil
For The Bhindi Masala Paste
1/2 cup roughly chopped onions
1 cup chopped coriander (dhania)
2 tsp ginger-green chilli paste
1/2 tsp turmeric powder (haldi)
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1 tsp garam masala
2 tsp roasted sesame seeds (til)
1 tbsp lemon juice
salt to taste
For Serving With Bhindi Masala
rotis/parathas
For the bhindi masala paste
- For the bhindi masala paste
- Combine all the ingredients and 2 tbsp of water in a mixer and blend till smooth.
- Transfer the mixture into a deep bowl, add the besan and mix well. Keep aside.
How to proceed to make bhindi masala
- How to proceed to make bhindi masala
- To make {span class="bold1"}bhindi masala{/span}, wash, dry and slit the bhindi lengthwise.
- Stuff each bhindi with a little prepared paste. Keep the remaining paste aside.
- Heat a non-stick tava (griddle), put the remaining paste and 2 tbsp of water and sauté on a medium flame for 2 minutes.
- Add the stuffed bhindis and sauté on a medium flame for 4 minutes.
- Cover with a lid and cook on a medium flame for 6 to 8 minutes, while stirring occasionally.
- Serve the {span class="bold1"}bhindi masala{/span} hot with rotis or parathas.
Like masala bhindi
- If you like the healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | given below is the list to similar recipes :
For the paste
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To make the paste for healthy bhindi masala | dry lady finger sabzi | tava okra in coriander and onion paste | in a mixer jar add roughly chopped onions.
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Add chopped coriander. It has been cleaned and washed properly before using.
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Add 1 tsp sugar. This is optional.
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Add ginger-green chilli paste. If you don’t have paste ready, add ½’ ginger and 1 green chilli directly in the mixer jar.
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Add turmeric powder.
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Add coriander-cumin seeds powder.
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Add garam masala.
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Add roasted sesame seeds for a nutty flavour.
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Add lemon juice to keep the vibrant green colour of the masala paste intact and reduce slime in ladies finger.
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Add salt to taste.
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Add around 2 tbsp of water.
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Blend till smooth.
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And transfer the mixture into a deep bowl.
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Add besan. Besan will bind the ingredients of marinade and help in coating the okra well.
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Mix well. Keep aside. Ensure there are no lumps, make use of a whisk if required.
How to make Bhindi Masala
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To make healthy bhindi masala recipe | dry lady finger sabzi | tava okra in coriander and onion paste | heat 2 tsp of peanut oil in a broad non-stick pan.
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Add the leftover paste.
- Add 2 tbsp of water.
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Cook for 1-2 minutes on a medium flame.
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Add the stuffed okra
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Saute on a slow flame for 4 minutes while stirring and tossing continously.
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Cover and cook for 8-9 minutes or until the okra is cooked.
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Serve healthy bhindi masala | dry lady finger sabzi | tava okra in coriander and onion paste | hot with roti or chapati.
| Energy | 89 cal |
| Protein | 2.6 g |
| Carbohydrates | 9.7 g |
| Fiber | 2.9 g |
| Fat | 4.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 631.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 22.1 mg |
| Folic Acid | 51.6 mcg |
| Calcium | 71 mg |
| Iron | 0.9 mg |
| Magnesium | 37.1 mg |
| Phosphorus | 61.6 mg |
| Sodium | 12.2 mg |
| Potassium | 160.9 mg |
| Zinc | 0.5 mg |
Healthy spicy taste just delicious..try this.
Try this new and fresh type of bhindi ki subzi. It is stuffed bhindi. The stuffing has coriander and roasted onion as its core ingredient. It has a very intense taste to it.
i liked the taste, but the bhindis were overcooked in the pressure cooker.probably just frying should work.
Healthy. Bhindi Masala is on the spicy side and has extra masala which is spread over the bhindi. Pressure cooking the bhindi makes it healthy. Make sure you wash your bhindis well and see the inside is clean after you cut them. Some times they can be infested. Much better than the fired version.
Its very easy to mess up bhindi..but i stuck to this recipe and passed the bhindi test with flying colours! Its crisp and delicious! thanks.