Bhindi Masala

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Vegetables· 3

  • 180 g okra (sliced on the bias)180g
  • 50 g red onion (sliced)50g
  • 60 g tomato (diced)60g

Spices· 5

  • 4 g curry powder4g
  • 1 g turmeric powder(staple)1g
  • 1 g cumin powder(staple)1g
  • 1 g chili powder(staple)1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)5g
  1. 5 min · hands-free

    Wash and thoroughly dry the okra, then slice into 1 cm pieces on the bias. Heat half the oil in a non-stick pan and pan-sear the okra over medium-high for 5 min, stirring as little as possible.

    Why? Pan-searing instead of deep-frying is the whole calorie saving — okra is a sponge that soaks up its own weight in oil when fried, but a teaspoon and a hot pan drive off the slime and give you crisp, browned edges.

    Tip: Dry the okra well and resist stirring — the more you toss it, the slimier it gets; let the edges char before turning.

    05:00

    Next up:Push the okra to the side, add the remaining oil to the centre, toast the cumin for 30 sec, then add the onion and cook 2 min until soft.

  2. Push the okra to the side, add the remaining oil to the centre, toast the cumin for 30 sec, then add the onion and cook 2 min until soft.

    Why? Sear the okra before the spices, not after — once the aromatics hit moisture they stop browning, so you lock in the okra's crispness first.

    Next up:Stir in the curry powder, turmeric, chili powder and salt for 30 sec, then add the diced tomato and 2 tbsp water; simmer 3 min into a clinging masala.

  3. 3 min · hands-free

    Stir in the curry powder, turmeric, chili powder and salt for 30 sec, then add the diced tomato and 2 tbsp water; simmer 3 min into a clinging masala.

    Why? Toast the turmeric and chili in the oil before the tomato goes in — it cooks off the raw powdery taste and blooms the colour and aroma, since dry spices turn bitter if left raw.
    03:00

    Next up:Fold the okra back into the masala, toss gently to coat every piece, and simmer 2 more min until the pan is dry.

  4. Fold the okra back into the masala, toss gently to coat every piece, and simmer 2 more min until the pan is dry.

    Why? Add the okra back only at the end for 2 min so the masala coats it without stewing out more moisture — that keeps the pan-seared crispness from going soft again.

    Tip: Serve as a side with dhal or brown rice for a fully vegan, high-fibre meal.