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Eat well

Okra curry (bhindi or bhinda)

Okra is naturally low in sodium and low in saturated fat, counts towards your five-a-day and has an interesting texture and flavour

Okra bhindi or bhinda

Meal type: Main meal

Serves: 6

Preparation time: 5 minutes

Cooking time: 15 minutes

  1. Wash each okra under cold running water (there’s no need to dry them). Cut them into pieces 1cm-2.5cm or 1/2-1in long. Set to one side.
  2. In a large, non-stick pan, heat the oil, add the cumin seeds and chopped onions and cook until the onions are soft.
  3. Add the okra, green chillies, cumin coriander powder, turmeric and chopped coriander stalks. Mix well.
  4. Spoon the tomato on top of the okra mixture and cook uncovered for 5 minutes on a medium heat. Toss the okra every 2-3 minutes after this. Lower the heat and cook for 7-10 minutes or until cooked.
  5. Remove from the heat and place in a serving dish. Garnish with the chopped coriander leaves and sprinkle the lemon juice over the dish just before serving.

Cook's tips

  • When buying okra, look for small pods which are the most tender and ensure the skin is nice and fresh - not dry looking. If a pod snaps when bent, it is fresh.

Nutritional Information

Each Portion Contains:

Energy 357kJ 85kcal 4%
Carbs 6.5g -
Fat 4.4g Low 6%
Saturates 0.7g Low 4%
Sugar 4.9g Low 5%
Salt 0.03g Low 1%

% = an adult's reference intake

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Ingredients

450g/1lb okra

1 tablespoon olive oil

1 teaspoon cumin seeds

2 medium onions, chopped

1 teaspoon green chillies, crushed

1 1/2 teaspoons cumin coriander powder

1/2 teaspoon turmeric powder

1 medium tomato, chopped

1 tablespoon coriander leaves and stalks, chopped separately

1 tablespoon lemon juice (optional)

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