Wednesday, May 6, 2009

Okra in roasted sesame and poppy seed sauce

Okra is known as Bhindi in India, and also referred to as Ladies' Fingers because of its shape. Okra is highly nutritional vegetable. It is,
  • Low in Saturated Fat, Cholesterol and Sodium, low in calorie
  • High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium, Manganese, Protein, Riboflavin, Niacin, Iron, Zinc and Copper
The health benefits of Okra :
Okra is full of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, thus decreasing the risk of some forms of cancer, especially colon cancer.

Okra is very common vegetable in Indian diet, has several recipes from different regions of India. I think, in which way you cook this vege, it'll taste great, That's why, I love this vegetable so much. This recipe I found in one Indian cookbook by Mridula Baljekar, one England based Chef and cookbook writer, I want to share this recipe with you is something very different and delicious. This is an onion-garlic free recipe as many people in India do not use onion and garlic during religious festivals. But you won't miss those ingredients in this reciep..try out sometime..........I added few ingredients, like tomatoes in the recipe and potatoes with okra to increase the quantity.

Ingredients :

Okra : 10-12 pods
Potato : 1 (medium)- optional
Tomato : 1/2 (medium)
Black mustard seeds : 1/2 tsp.
Cumin seeds : 1/2 tsp.
Sesame seeds : 2 tblsp.(tablespoon)
White poppy seeds : 1 tblsp.
Dessicated coconut : 2 tblsp.
Dry red chilli : 1
Oil : 2 tblsp.
Salt to taste

Method :
  • Heat a non-stick tawa/griddle over medium heat and dry-roast sesame and poppy seeds, stirring constantly, until they are a shade darker. Transfer them to a plate and return the pan on heat. Add the dry chilli(broken up in 2) and coconut and roast them, until coconut turns a light-brown colour and dry chillies turn dark. Transfer them to another plate and let them cool.
  • When cool, using a coffee mill, grind all the roasted ingredients together until smooth. Keep aside.
  • Wash the okras, top and tail them and cut them each into 2-3 pieces(about 1") depending on their size. If using potatoes, cut them lengthwise in 1/2" thick pieces.
  • Heat oil in a heavy bottomed pan, add mustard seeds. As soon as they begin to pop, add cumin seeds. Follow with the okra, potatoes and little salt. Stir-fry for 2 min. and add chopped tomatoes. Stir for another 1-2 minutes. At this moment, add 1/2 cup of water, reduce the heat and close the lid. Cook for 6-7 minutes or until they are cooked.
  • Stir the roasted ground spices into the okra and potatoes until they are fully coated with them. Stir fry for 2-3 minutes. Remove from the heat and serve as a side dish with plain rice or chapati or parantha.
Sending this easy-to-cook okra side dish to Mahimaa who is hosting 15 minute cooking event @Indian Vegetarian Kitchen, events deadline is MAY 20th...
On another note, My dear friend Lakshmi of Taste of Mysore has given me this "I Love Your Blog" award. Thank you so much, Lakshmi. I love your blog, too.
I would like to pass this award to all Indian Food-bloggers, who devotes their heart and soul to their blogs and share their creations with us all....I love all of yours blogs..feel free to pick this up..this award is all yours...


sowmya said...

nice recipe with okra..v.different..looks delicious..

Indrani said...

sowmya, that was fast...thanks..try it out

Sharmila said...

Dharosh posto amar khub bhalo lage Indrani ... kintu til ekdom na. :-)
Btw Singapore e posto kothaye pele?

Priya said...

Quite a different dish Indrani!!! looks delicious!!

Indrani said...

sorry to know that you don't like sesame, sharmila..but still you can try this, roasted sesame seed has nice aroma..I know in Singapore we don't get posto, but one can bring in little amount(50 gm.) from other country for own consume at home

Indrani said...

Thanks,'s really different

Suparna said...

Hi Indrani,
Lovely write up introduction for the vegetable. I love okra. Sesame and poppy seeds are a good combi, love dry sabzi's like this one, am book marking it :)

Asha said...

Bhindi dish looks fab, will try. Enjoy your award!:)

Soma said...

Darun combination! Aage kono din posto & sesame ekshathey korini, but i love both!

Ramya Vijaykumar said...

Okra itself tastes great with poppy and sesame seeds they will be absolutely delectable...

apoorva said...

If you are looking for a really genuine and effective diet......Please check out the blog mentioned below, Its very informative !!!!.....Check it out m sure you'll love it.

mahimaa said...

very new dish to me.. its going to be very useful for others too. thanks.

Priti said...

Looks very gud ....will this version next time....

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