Bhinda, also known as okra, bhindi, Bendekayi, Dhenras, and Vendai, is a popular vegetable enjoyed worldwide. While it’s used in Caribbean gumbo, in India, it’s a favorite in tiffins and lunch boxes. Its origin is debated among West Africa, Ethiopia, and South Asia, with the name “okra” coming from a West African language. Technically a seed pod, bhinda is low in calories and carbs, high in fiber, Vitamins C and K, and antioxidants. Its mucilage helps bind cholesterol, and it contains lectin, which may inhibit cancer cell growth. Okra also supports healthy blood sugar levels and is rich in folate, crucial for pregnant women.
Making a quick delicious “stir fry” version of the Bhinda and potato curry
Ingredients:
- 500g bhinda (okra/lady fingers)
- 2 to 3 medium potatoes
- 1 large onion
- 3 tbsp oil
- 1 tsp cumin seeds
- ¼ tsp carom seeds (ajmo)
- ½ tsp turmeric powder
- ½ – 1 tsp red chili powder (to taste)
- A pinch of asafetida (hing)
- 1 – 1½ tsp salt (to taste)
- 2 tbsp garam masala
- 2 tbsp chopped fresh coriander
Method:
- Wash the bhinda and dry them thoroughly with a kitchen towel. Cut off both ends and slice the bhinda into ½-inch thick rounds. Peel and dice the potatoes into small cubes.
- Heat oil in a wide pan over medium heat. Add the chopped onion and sauté until it turns slightly brown. Add the diced potatoes and cook until they are soft.
- Add the sliced bhinda to the pan with potatoes and onions. Sprinkle in the cumin seeds, carom seeds, asafetida, turmeric powder, red chili powder, and salt. Mix everything well.
- Reduce the heat, cover the pan, and let the bhinda cook for about 10 minutes, stirring occasionally. The bhinda will become tender and the stickiness will disappear.
- Once the bhinda is cooked, sprinkle garam masala over the top and mix gently. Garnish with chopped fresh coriander. Serve hot with roti or as a side dish.
Enjoy this flavourful and satisfying dish that’s perfect for any meal!
