Bhindi masala with less oil

Bhindi is a lunch favourite in most Indian homes, but many of us pour in extra oil just to fight the slime. The real fix is not more oil, it is a dry-first technique. Wash and dry the bhindi completely before cutting, give it a hot pan, and you get crisp, tasty bhindi with just two teaspoons of oil.

Why it helps

Bhindi is full of fibre, which slows digestion and keeps your lunch from spiking blood sugar. The vegetable itself is light. It is usually the cooking oil that makes it heavy. Cooking it with less oil, alongside dal and roti, keeps the whole thali balanced. What to eat and what to limit

Ingredients (serves 3)

• 400 g bhindi (okra)
• 1 medium onion, sliced
• 1 tomato, chopped (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 1 teaspoon coriander powder
• 1/2 teaspoon red chilli powder
• 1/2 teaspoon amchur (dry mango powder)
• Salt to taste
• 2 teaspoons oil

Method

1. Wash the bhindi and dry every piece completely with a kitchen towel. Water is what makes bhindi slimy, so this step matters most.
2. Cut the dried bhindi into rounds or lengths with a dry knife on a dry board.
3. Heat 1 teaspoon oil in a wide kadhai on medium-high. Add the bhindi in a single layer and cook uncovered for 8 to 10 minutes, stirring only now and then. Do not cover it, the steam brings the slime back.
4. Once the bhindi looks dry and lightly browned, move it to a plate.
5. In the same kadhai, heat the remaining oil, add cumin seeds, then the onion. Cook until golden.
6. Add turmeric, coriander powder, chilli powder and the tomato if using. Cook for 2 minutes.
7. Return the bhindi, add salt and amchur, and toss on high flame for 2 to 3 minutes.
8. Serve hot with roti and a katori of dal or curd.

Make it your own

• Skip the ghee tempering and it is naturally vegan as written with oil.
• Add a spoon of roasted besan in step 7 for a dry, pakora-style coating without frying.
• Stir in a few boiled peanuts for crunch and a little extra protein.

Enjoy it as part of the CurviCare Plate, or explore more low-GI Indian swaps.