Recipes · Fijian · Side Dishes
Bhindi Fry (Indo-Fijian Spiced Okra with Onion)
One serving has 180 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (86%), vitamin K (77%), vitamin C (71%), pyridoxine (36%), magnesium (34%) and thiamin (32%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free, Low carb
- Contains: mustard
Ingredients
- 150 g Okra
- 10 g Vegetable oil
- 0.5 g Mustard seeds
- 1 g Cumin seeds
- 0.3 g Fenugreek seeds
- 0.5 g Curry leaves
- 40 g Onion
- 3 g Garlic
- 4 g Green chilli
- 0.5 g Ground turmeric
- 1 g Ground coriander
- 0.5 g Chilli powder
- 30 g Tomato
- 0.5 g Salt
Method
- Wash the okra and dry it completely with a cloth: wet okra turns slimy. Top and tail it and cut it into 1 cm rounds.
- Heat the oil in a wide frying pan over medium-high heat. Add the mustard, cumin and fenugreek seeds and, when they crackle (about 30 seconds), the curry leaves, then the sliced onion, chopped garlic and slit green chilli. Fry for 3-4 minutes, until the onion is soft and starting to brown at the edges.
- Stir in the turmeric, ground coriander and chilli powder for 30 seconds, then add the okra and the salt and toss to coat it in the spices.
- Fry uncovered over medium heat for 10-12 minutes, stirring gently every couple of minutes, until the okra is tender, browned at the edges and no longer sticky. Don't cover the pan: the steam makes okra slimy. Add the chopped tomato for the last 3 minutes.
- Serve hot, with roti and dal as in Indo-Fijian homes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 180 kcal | 9% |
| Carbohydrates | 19.8 g | |
| Water | 204 mL | |
| Fiber | 7 g | 24% |
| Protein | 4.5 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.21 g | |
| Lysine | 0.17 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.18 g | |
| Histidine | 0.07 g | |
| Fat | 11.2 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 165 mg | 17% |
| Copper | 0.25 mg | 28% |
| Iron | 2.7 mg | 15% |
| Magnesium | 106 mg | 34% |
| Manganese | 1.6 mg | 86% |
| Phosphorus | 134 mg | 19% |
| Potassium | 663 mg | 14% |
| Selenium | 3.2 µg | 6% |
| Sodium | 211 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 106 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.4 mg | 6% |
| Vitamin A | 81.6 µg | 12% |
| Vitamin C | 53.2 mg | 71% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 69 µg | 77% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.