Bhindi Masala

Bhindi Masala



8oz Okra
1 Onion
2 Tomatoes
1oz Ginger
3 Cloves of Garlic
1 tsp Cilantro Powder
1/2 tsp Red Chili Powder
1/2 tsp Turmeric Powder
1/2 tsp Garam Masala Powder
2 tbsp Olive Oil
1 tsp Dry Fenugreek Leaves
4oz Rice
Salt and Pepper

First begin by cooking the rice, then rinse and chop okra into 3 cm pieces, heat pan and add half the oil. Sauté okra till completely cooked, this is when they have lost any crunchiness and are soft to eat. Put to one side. Heat the pan again and use the other tbsp of olive oil, cook the chopped onion, ginger and garlic for roughly 1 minute, then add the chopped tomatoes, and cook till soft if it dries out too much add some water. Add the herbs and spices one by one, continue cooking over heat and taste for seasoning, add salt and pepper as necessary.

Calories Calories from fat Total fat Saturated fat Trans fat Cholesterol
482 144 2.5g 2.5g 0mg 33mg
Sodium Potassium Total carbs Dietary fibre Sugars Protein
1027mg 77.1g 9.7g 7.9g 10.1g 0.41
Vitamin A Vitamin C Calcium Iron - -
16% 35% 0% 0% - -
Very low in sodium Very high in manganese High in vitamin C
Dinner Lunch

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