Lady's finger (Okra) sabzi

Lady's finger or okra is grown in many parts of the world, especially with temperate or tropical climate. 

It is widely consumed in the Indian household. It contains pectin which helps in lowering bad cholesterol. It is a great option for diabetics since the high fiber content is of a type which releases sugars slowly into the blood due to slow rate of digestion. Research has shown that okra contains higher amounts of antioxidants compared to other vegetables. Antioxidants prevent oxidative damage to cells and hence lower the risk of cancer. The high fiber content maintains a healthy digestive system and prevents colon cancer. Its high vitamin C content boosts immunity and prevents common infections. 100 grams of okra can give you around 40% of the daily recommended intake of vitamin C.

Ingredients:

250 gms lady’s fingers

1 onion cut fine

6 flakes of garlic

2 small tomatoes cut fine

Salt to taste

2 tbsps oil

¼ tsp mustard seeds

1/3 tsp turmeric powder

¼ tsp red chilli powder

1 tsp coriander powder

1/3 tsp dried mango powder

¼ tsp garam masala powder

Instruction:

- Heat the oil in a thick bottomed pan, add mustard seeds. When they splutter, add cut onion, garlic and tomato.

- When they become pliable, add cut okras and salt. The secret of getting crispy okra dish is to cook on medium flame and not covering it completely with a lid while cooking. Cover with a lid, but leave some space for steam to escape, otherwise it will give a soggy dish.

- Keep stirring in between and when it is cooked (takes within ten minutes), add all the masala powders (sometimes I don’t add any of the masala powders), mix well and remove from the fire.

- Serve with steamed rice or chapatis

References:

https://www.1mg.com/articles/8-surprising-health-benefits-of-bhindi-ladys-finger/