Indian
Dahi Bhendi (Curd Okra)
$2
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
360Calories
20gProtein
16gFat
38gCarbs
10gSugar
6gFiber
480mgSodium
15mgChol
4gSat Fat
700mgPotassium
250mgCalcium
2mgIron
0.5mcgVitamin B12
20mgVitamin C
Goes well with
Kingfisher Beer
local
Lassi
international
vegetarian
gluten-free
Instructions
1
Wash and dry the okra thoroughly, then slice into 1-inch pieces.
2
Heat 1 tbsp oil in a non-stick pan (using less oil than usual) and shallow fry the okra over medium heat, tossing frequently, until slightly crisp and non-sticky; set aside. For less oil, you can also spread the okra on a tray and roast/air-fry at 200°C (400°F) for 10-12 minutes, tossing once, then toss with a teaspoon of the oil at the end for flavour.
3
In the same pan, temper the mustard seeds until they crackle, then add chopped onion and sauté until golden, adding a splash of water if the pan looks dry.
4
Add ginger-garlic paste and green chili, sauté for a minute.
5
Add chopped tomato, turmeric, red chili powder, coriander powder and salt; cook until the tomato softens and the masala turns fragrant.
6
Remove the pan from direct heat, then whisk the low-fat Greek yogurt smooth (with a splash of water if very thick) and stir it in gradually while whisking continuously to prevent curdling; return to very low heat.
7
Add the fried/roasted okra back into the pan and mix well to coat with the masala-yogurt mixture.
8
Simmer very gently for 5-7 minutes on low heat, stirring often, until the flavours combine and the sauce is smooth.
9
Sprinkle garam masala and fresh coriander leaves before serving.
10
Serve hot with roti or steamed rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 167 g6 oz Okra (bhindi), sliced into 1-inch pieces
- 160 g1 cup / 8.5 oz Low-fat Greek yogurt
- 11 medium (110g/4oz) Onion, chopped
- 11 medium (120g/4.2oz) Tomato, chopped
- 1/2 tsp2.5g Ginger-garlic paste
- 1 piece1 piece Green chili, chopped
- 1/2 tsp1/2 tsp Turmeric powder
- 1/2 tsp1/2 tsp Red chili powder
- 1/2 tsp1/2 tsp Coriander powder
- 1/2 tsp1/2 tsp Garam masala
- 1/4 tsp1/4 tsp Mustard seeds
- 1/2 tbsp14g/0.5oz Oil (reduced quantity)
- to taste Salt
- 1 1/2 tbsp6g Coriander leaves, chopped
