Bhindi Masala Recipe North Indian Punjabi Style
Are you regretful of childhood memories of vegetables? Not everyone loved vegetables like tinda, tori, lauki, or kaddu, etc? But among these, you have to admit that many people have a liking for one vegetable from their childhood: Bhindi. For many, including myself, bhindi held a special place in our hearts, thanks to my mother’s amazing cooking skills. Today, we are going to share with you a unique vegetable recipe that will surely evoke fond memories – “Bhindi Masala“.
Bhindi masala is one of the most popular North Indian vegetable dishes made with lady’s fingers or Bhindi cooked in a spicy and tangy tomato-based gravy. The Bhindi is usually fried until crisp and then simmered in a flavorful mixture of onions, tomatoes, and various spices such as cumin, coriander, turmeric, garam masala, and chili powder.
History of Bhindi Masala Dish
The history of bhindi masala is deeply rooted in the culinary traditions of North India, particularly in the states of Punjab, Uttar Pradesh, and Gujarat, where Bhindi is commonly grown and widely consumed. While the exact origins of bhindi masala recipe dishes are not known, we can follow the growth of Indian food dishes to understand its evolution.
Bhindi in Indian Cuisine:
Bhindi has been cultivated in the Indian subcontinent for centuries and is a staple vegetable in Indian cooking. It is believed to have been introduced to India by Arab traders around the 12th century.
Regional Influences:
Vegetarian Cuisine:
Popularity and Spread
Over time, as Indian cuisine continued to evolve and adapt, chefs and home cooks experimented with different ingredients and cooking techniques. This experimentation likely led to the creation of bhindi masala as a delicious and spicy way to prepare bhindi.
Step-By-Step Cooking Method of Bhindi Masala
Cooking bhindi masala consists of two major parts, one is ingredients and the second is cooking. We mention below-
Ingredients
The ingredients for making bhindi masala typically include:
- Bhindi: Fresh okra is the star ingredient of this dish. It’s usually washed, dried, and chopped before cooking.
- Onions: Finely chopped onions are often used as a base for the masala (spice mixture) and add flavor and texture to the dish.
- Tomatoes: Diced or pureed tomatoes are commonly used to create the gravy base for bhindi masala, providing a tangy and slightly sweet flavor.
- Green Chilies: These are optional but commonly used to add heat to the dish. They can be chopped or slit and added to the masala.
- Ginger-Garlic Paste: A paste made from fresh ginger and garlic adds depth of flavor to the dish. It’s often sautéed with the onions and tomatoes.
- Spices: Various spices are used to season the dish. Common spices include cumin seeds, turmeric powder, coriander powder, red chili powder, garam masala, and optionally, kasuri methi (dried fenugreek leaves).
- Oil or Ghee: Oil or clarified butter (ghee) is used for sautéing the vegetables and spices.
- Salt: To taste, for seasoning.
- Fresh Coriander Leaves: Chopped coriander leaves are often used as a garnish for added freshness and flavor.
Read More: Paneer Lababdaar
Optional ingredients can include:
- Amchur (Dry Mango Powder): This tangy spice can be added for a slightly sour flavor.
- Cashew Paste: For a creamier texture, some recipes include cashew paste.
- Yogurt or Cream: These can be added to the gravy for richness and creaminess.
- Coconut: Grated coconut can be added for a touch of sweetness and texture.
Cooking
- Heat oil or ghee in a large pan or kadhai over medium heat.
- Once the oil is hot, add cumin seeds and let them splutter.
- Add chopped onions and sauté until they turn golden brown.
- Add ginger-garlic paste and slit green chilies. Sauté for a minute until the raw smell disappears.
- Add chopped tomatoes and cook until they turn soft and oil starts to separate from the mixture.
- Now, add turmeric powder, coriander powder, red chili powder, and salt. Mix well and cook for another minute.
- Add chopped okra (bhindi) to the pan and mix until well coated with the masala mixture.
- Cover the pan and cook the bhindi on low to medium heat until tender, stirring occasionally. This will take about 10-15 minutes. If the bhindi starts sticking to the bottom, you can sprinkle a little water.
- Once the bhindi is cooked, sprinkle garam masala over it and mix well.
- Garnish with fresh coriander leaves.
- Serve hot with roti, paratha, or rice.
You can also watch Bhindi Masala Recipe on the YouTube Channel: Kanak’s Kitchen
Nutritional values
Nutritional values are approximate and based on a serving size of around 1 cup (150 grams) of bhindi masala:
- Calories: Approximately 150-200 calories per serving.
- Protein: About 3-5 grams, mainly from the okra and any additional protein sources such as yogurt or cashew paste.
- Fat: Around 8-12 grams, primarily from cooking oil or ghee used in the preparation.
- Carbohydrates: Roughly 15-20 grams, mainly from the okra, onions, and tomatoes.
- Fiber: Bhindi is a good source of dietary fiber, providing approximately 4-6 grams per serving. This can vary depending on cooking methods.
- Vitamins and Minerals: Bhindi masala can be a good source of various vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate, potassium, and calcium, primarily from the okra, onions, and tomatoes. The spices used may also contribute small amounts of certain nutrients.
- Sodium: The sodium content can vary based on the amount of salt added during cooking.
It’s worth noting that the nutritional content can change if additional ingredients such as cream, yogurt, or cashew paste are used in the recipe. Additionally, the method of cooking, such as the amount of oil or ghee used, can affect the calorie and fat content of the dish.
Conclusion
Bhindi masala is a flavorful and nutritious dish from North Indian cuisine that features okra cooked in a spicy and tangy tomato-based gravy. Its origins are deeply rooted in the culinary traditions of India, particularly in regions like Punjab, where spices and vegetarian cooking are prominent.
The dish is made by sautéing chopped okra with onions, tomatoes, and a blend of aromatic spices such as cumin, coriander, turmeric, and garam masala. Additional ingredients like ginger-garlic paste and green chilies add depth of flavor, while garnishes like fresh coriander leaves provide freshness.
Bhindi masala is not only delicious but also nutritious, providing a good source of dietary fiber, vitamins, and minerals from ingredients like okra, onions, and tomatoes. It’s a versatile dish that can be enjoyed as a main course with rice or Indian bread like roti or naan.
Overall, bhindi masala exemplifies the rich and diverse culinary heritage of India, offering a delightful combination of flavors and textures that continue to delight palates around the world.
