Healthy Recipe: OKRA – BESAN CURRY

Besides being low in calories, okra supplies vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. It is good for pregnant women.

The other benefits of okra are – the mucilage and fiber present in okra helps to adjust blood sugar by regulating its absorption in the small intestine. It is a very good source of fiber and helps in gastro-intestinal conditions. It regulates cholesterol and good for diabetic people. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen. It also supports growth of probiotic bacteria in the gut. It also helps in hair growth and to maintain shiny texture of the hair.  It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

If you are a okra fan and don’t know how to cook okra – here is a easy curry recipe for you.


  • Okra or bhendi – 1/4 kilogram / 250 grams
  • Vegetable oil – 3 Tbs
  • Aasafoetida– a pinch
  • Cumin seeds – 1/2 tsp
  • Mustard -1/2 tsp
  • Gram flour or besan – 4 Tbs
  • Red chili powder – 1/2  to 1 tsp
  • Coriander powder – 1 tsp
  • Turmeric powder – 1/4 tsp
  • Ginger – 1 inch
  • Salt – to taste
  • Dry mango powder – 1 tsp
  • Garam masala powder – 1/4 teaspoon (optional)
  • Chopped coriander leaves – 1 Tbs


1. Roast besan : Under low flame roast besan in a dry pan. It should be roasted well and should give nice aroma. If you don’t roast the besan well, there will be a raw taste in the final dish.

2. Slit open okra: First, wash and dry okra. Then cut both ends. Make two slits in each okra without breaking or cutting it.

3. Saute okra: In a dry pan add two spoons of oil and saute okra till it becomes somewhat crispy by losing all sliminess.

4. Get seasoning ready with besan flour: In the pan take little oil, heat and add cumin and mustard seeds followed by little hing. Add roasted besan flour to this and sauté again to remove raw odor of the besan.

5. Add okra and other ingredients: To the sauted besan now add sauted okra followed by salt, turmeric powder, red chili powder, coriander powder, ginger. Now sauté well under medium flame. Mix well sothat all the ingredients should stick to okra.

6. Cover the pan with a lid and allow it to cook for 3 minutes. In between, stir the okra and cook for another 3 to 4 minutes.

7. Open and make sure the okra cooked well. Now add dry mango or amchur powder and mix well. Cook again for couple of more minutes, add garam masala and mix well.

8. Add chopped coriander leaves.

9. Serve the okra curry with jeera rice, chapati, poori, or paratha or as a side dish with daal rice.

Author: HealthyLife | Posted on: February 2, 2016

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