Bhindi masala (Okra curry)

Photo of bhindi masala (okra curry).

Searching for some comfort food? Bhindi masala is a vegetarian Indian delicacy made with okra, tomatoes, onions, and spice powders. A gluten-free stir-fry Punjabi dish, it pairs beautifully with hot rotis. And okra contains healthy nutrients and antihyperglycemic substances that reduce the symptoms of diabetes.

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

Serving size: 1 cup (200g)


·      Bhindi (Okra), (500g) chopped Into small pieces

·      1 medium onion, finely chopped

·      Vegetable oil, 2 tbsp (30ml)

·      1 large tomato, finely chopped

·      Ginger paste, 1 tsp (5g)

·      4 cloves garlic, minced

·      Cumin seeds, 1 tsp (4g)

·      Mustard seeds, ½ tsp (2.5g)

·      Turmeric powder, ½ tsp (2.5g)

·      Salt, for taste


1.     Rinse the okra with fresh water and cut it into ½ inch pieces.

2.     In a saucepan, heat the vegetable oil.

3.     Add cumin and mustard seeds. Cook until seeds pop.

4.     Stir in turmeric powder. Then remove the seeds mixture from the pan and rest aside.

5.     Heat 1 tbsp oil in a saucepan.

6.     Sauté the onions for 1-2 minutes, then add chopped tomatoes, minced garlic, and ginger paste. Cook for an additional 2 minutes.

7.     Now add the okra and seeds mixture back into the pan. Cook for 10 minutes. Add salt according to your taste.

8.     Serve with whole-grain chapati.

Storage: Store any leftover palak paneer in the refrigerator and consume it within 2 days.

Nutritional information

Per serving:

Calories - 135kcal

Fat - 8.2g

Carbohydrate - 15g

Protein - 3g

Sodium - 60mg

Sugar - 4.2g

Fiber - 4.3g

Profile photo of dietitian Sarah Khan, contributor of the diabetes-friendly bhindi masala (okra curry) recipe.
Sarah Khan

Sarah Khan is CEO of Virtual Clinic Dietitian-cell and a prominent dietitian. She's a specialist clinical dietetic, with a focus in global diabetes management. She's passionate about crafting diabetes-friendly recipes that are both tasty and healthful, and collaborates with major healthcare organizations and health periodicals.

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