Healthy Lifestyle Diets Vegetarian Recipes Healthy Vegetarian Dinner Recipes Healthy Vegetarian Stir Fry Recipes Bhindi Masala (Okra Fry) 4.0 (2) 2 Reviews To avoid the sliminess that turns many people off okra, Indians cook it over high heat in a lot of oil. In this healthy okra recipe, we get similar results with less oil using a nonstick pan. For an authentic taste, use a hot, smoky Indian chili powder, such as reshampatti. Serve with brown basmati rice and yogurt. By Shefaly Ravula, PA-C Shefaly Ravula, PA-C Shefaly Ravula has been a board-certified physician assistant for about 20 years and is experienced in gastroenterology, metabolic health and culinary medicine. She practices in a virtual telehealth setting, helping patients solve nutrition ambiguity by using a culinary medicine toolkit. She has been published and interviewed in magazines, blogs and podcasts—some for culinary topics and some for medical topics related to these fields. EatingWell's Editorial Guidelines and Amee Meghani Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Cook Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 2 tablespoons safflower oil or grapeseed oil ½ teaspoon black or brown mustard seeds ½ teaspoon cumin seeds 8 -10 fresh curry leaves (optional) 1 large onion, thinly sliced 1 1/4 pounds okra, trimmed and sliced 1/2 inch thick (about 5 cups sliced), or two 10-ounce bags frozen sliced okra, thawed 2 teaspoons ground coriander 1 teaspoon paprika ¾ teaspoon kosher salt ½ teaspoon ground turmeric 1/2-1 teaspoon hot Indian chili powder, such as reshampatti, or 1/4 teaspoon cayenne pepper Directions Heat oil in a large nonstick skillet over medium-high heat until hot but not smoking. Sprinkle in a few mustard seeds to test the oil--it's hot enough when the seeds sizzle and pop. Quickly add the remaining mustard seeds, cumin seeds and curry leaves (if using); cook, stirring, until very fragrant, about 1 minute, covering the pan as needed to contain any splattering. Reduce heat to medium, add onion and cook, stirring, until it is starting to brown, 5 to 7 minutes. Add okra, increase heat to medium-high and cook, stirring often, until the "goo" or mucilage from the okra starts to release and the onion darkens, 4 to 6 minutes more. Add coriander, paprika, salt, turmeric and chili powder to taste (or cayenne); cook, stirring often, until the okra is browned in spots and the vegetables look very dry, 6 to 10 minutes more. Originally appeared: EatingWell Magazine, September/October 2016 Rate It Print Nutrition Facts (per serving) 131 Calories 8g Fat 15g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 3/4 cup Calories 131 % Daily Value * Total Carbohydrate 15g 6% Dietary Fiber 6g 21% Total Sugars 4g Protein 4g 7% Total Fat 8g 10% Saturated Fat 1g 3% Vitamin A 1349IU 27% Vitamin C 36mg 39% Folate 93mcg 23% Sodium 223mg 10% Calcium 137mg 11% Iron 2mg 8% Magnesium 87mg 21% Potassium 504mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved