Wash the okra/ Bhindi and dry them. Take one okra pod at a time and slice off both the ends and make a slit length wise from top to bottom, taking precaution not to split the okra in two halves.
On medium high heat in a non stick frying pan dry roast tsp sesame seeds/ Til, for 2-3 minutes,keep aside.
On medium high heat add one tablespoons oil in a non stick frying ,add chopped onions and sauté them 6 to 7 minutes or until they become light golden brown.
In a mixing bowl, take powdered coriander, red chili, turmeric, amchoor, fennel seed /saunf, sesame seeds/ Til and salt, mix. Add a table spoon oil to this dry spice mixture and mix well.
Hold one okra/ Bhindi at a time in your left hand with the slit facing up. Insert your left thumb into the slit to open slightly, with your right hand take little masala and stuff the okra and spread evenly through the length, press the slit closed gently to secure the masala, and place them on a try.
When all the okra’s/ Bhndis are stuffed, take a wide non stick pan and spread them all around the pan. Add tree table spoon oil and cover the pan, cook on a low heat.
With a spatula turn the okras/ Bhindi every few minutes, so that okra cooks evenly and it prevents from burning.
Once the okras/ Bhindi become tender, turn the stove off. Do not allow the Okra/ Bhindi to get mushy, it should hold the shape yet soft.
Serve hot with lentils and all Indian breads.
Note:Stuffed okra is a mildly spiced and appealing side dish. Okra cooked with masala gives an amazing flavor. Okras/Bhindis must be taken tender, old ones are tough and fibrous. Okra is cooked in many different ways. In North India stuffing and stir fried okra is very popular . Stuffed Okra/ Bhindi is usually served with lentils and all Indian breads
Wash very well Bhindi/ okra /lady finger. Dry on a paper kitchen towel, trim both the ends, cut into slightly thickl circular discs. Keep aside.
Take a wok / kadahi and add oil to it, heat oil , put chopped Bhindi /Lady finger/Okra gently in the hot oil and fry it on medium-high heat. When well fried, drain on a paper kitchen towel and keep aside.
Take curd / yogurt in a medium sized bowl. Whisk the curd / yogurt with a blender or fork until it is smooth. Add water if curd / yogurt is too thick and blend well.
Add fresh coriander pate, cumin powder, pepper powder, salt, red chili powder to the whisked curd, mix it well.
Now, in the spiced curd / yogurt and gently fold in the fried Bhindi / Okra /Lady finger.
Heat a table spoon oil in a small pan, add mustard seeds and when mustard seeds start spluttering add curry leaves, saute for few seconds then turn off the heat and porethis seasoning evenly on the fried Bhindi / Okra /Lady finger raita.
Refrigerate the raita. Serve cold with boiled rice, rice biriyanis etc.
Health benefits Bhindi / Okra /Lady finger:
The dietary fibers contained in this vegetable are best for those who are on weight reduction programme. Bhindi / Okra /Lady finger comprises of no calories, therefore is good for weight loss. The high Vitamin content in Bhindi / Okra/ Lady finger helps battle cold and improves the overall functioning of the immune system. The Vitamins and numerous minerals like magnesium, manganese, calcium and iron in Bhindi / Okra/ Lady finger fights against hurtful free radicals and enhances the functionality of the immune system.
Being rich in calcium, curd is good for the health of bones as well as the teeth. For those who have difficulty in the digestion of lactose in milk, yogurt is an important source of calcium. Curd contains an enzyme which breaks down lactose to aid proper digestion.
Curd / Yogurt is rich in vitamin D which helps our body to absorb and use calcium.
Curd / Yogurt helps you feel fuller and is thus, a very good snack for those trying to lose weight.
Eating curd / yogurt on a regular basis can help absorb the nutrients in other foods as well.
Wash and drain the Bhindi /Okra /Lady’s finger. Discard the crown of the lower ends of the ladyfingers and cut into large pieces.
Peel, wash and chop the onions in to big quartered chunks, keep aside.
Heat oil in a Kadhai/ wok and put cumin seeds. when the cumin seeds start crackling, add chopped onions to it. Fry the onions till transparent.
Add Bhindi /Okra /Lady’s finger to the fried onions. Add salt, coriander powder, cumin powder, turmeric powder, and red chili powder, mix well.
Cook the Bhindi /Okra /Lady’s finger without covering for first ten minutes. Tossing it at regular intervals
Cover with a lid and cook the Bhindi /Okra /Lady’s finger for 8-10 minutes on low flame. Serve hot.
Health benefits of Okra/ Bhindi :
Helps control diabetes: Okra is packed with dietary fibre that helps stabilisation of blood sugar levels by regulation of the rate of absorption of sugar from the digestive tract. The anti-diabetic property of okra is also attributed to its ability of inhibition of enzymes metabolising carbohydrates, enhancement of production of insulin, regeneration of beta cell of the pancreas and increased secretion of insulin .
It prevents heart disease: People are often affected with heart disease due to high levels of cholesterol in their blood. Pectin, a soluble fiber present in lady’s finger helps lower this cholesterol and thus is helpful in preventing heart disease. Okra is also fairly rich in antioxidant compounds like poly phenols. These compounds, especially quercetin, helps prevent oxidation of cholesterol and blocking of arteries, preventing heart disease development.
It helps you lose weight: People who aspire to lose weight can eat lady’s finger to facilitate weight loss. The vegetable is extremely low in calories, with a 100g serving containing just 33 calories. Here are some other foods that can help you lose weight.
It improves your immunity: Lady’s finger is rich in vitamin C with a 100g serving meeting approximately 38% of your daily requirement of the nutrient. Vitamin C is a vital nutrient that helps improves your immunity and protects you from several diseases and infections. Alternatively, you could also eat orange and amla to boost your vitamin C intake as both of them are extremely rich sources of the nutrient.
It improves your mental function: Folate or Vitamin B9 is another critical nutrient present in lady’s finger. This nutrient is required by your brain to function properly as it aids in the production of several important compounds.
It is good for pregnant women: Women who are pregnant will benefit from the consumption of lady’s finger as it contains Vitamin B9 or folic acid which can help prevent neurological birth defects in their newborn.
It prevents cancer: According to a research published in Nutrition Journal, lady’s finger has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage to your cells from free radicals, and inhibit the growth of cancer cells in your body. Additionally, it contains some amount of insoluble fibre which promotes a healthy digestive tract and lowers your risk of colorectal cancer. Pectin present in the vegetable has been shown to prevent proliferation of melanoma cells in vitro .