Tender okra fry

Tender Okra Fry – Gluten Free Ladies finger Sabji

Love cooking but hate cutting vegetables? Then this tender okra fry recipe is for you! This hassle free recipe can be a good side dish on your dinner table. It is also a terrific finger food idea for your fussy toddler.

Rating: 5 out of 5.

6 ingredients is all that are required for this tender okra fry recipe! And it requires no chopping! Do you love to cook but hate chopping vegetables? This super simple ladiesfinger recipe is something you should have in your back pocket! You will love this recipe for more reasons that one – it is super simple (of course!); requires pantry staple spices; can be made ready in under 30 minutes; is gluten free and vegan; and is just 100 calories per serving (see the detailed nutritive values after the recipe card). For a super simple recipe that is packing quite a punch, isnt it?

Are you team okra or not?

Okra or ladiesfinger, is a vegetable that one can either hate or love – there is not in between! In our family we have clear camps of okra haters (for its sliminess) and okra lovers. I belong to the okra lovers camp! My daughters, thank fully, are in my camp – they cannot have enough of this vegetable! My younger daughter is a mad crazy fan of crispy bhindi fry (bhindi is Hindi for okra). Of all the dishes that I make with okra, she loves this incredibly delicious bhindi in gravy the most. She has it with vegan flatbread and beetroot raitha to make a sumptuous meal.

I guess my daughters take after me in their love for okra / ladiesfinger /bhindi! As a little girl, my mum used to make delicious bendakaya fry (bendakaya is okra in my mother tongue, Telugu). Crisp and delicious, my mum’s pan fried ladiesfinger used to be a snack that I used to look forward to after school! She used to make okra in so many ways – in lentil stew, along with other vegetables such as bottle gourd/calabash, carrots and brinjals; with yogurt as a dip, in gravy for our parathas and pulaos. The only way I have not eaten ladiesfinger is in desserts (oh wait! I recently found that there a dessert dish made with this vegetable – ladyfinger tiramisu!!) Note to self: I must find out the recipe and try it!

Are you team okra or not? Do let me know in the comments. I would love to hear from you!

Okra is a healthy vegetable. Include it in your child’s diet.

As a mum and as an early childhood educator, I highly recommend that you include this healthy vegetable in your child’s diet. It is safe to introduce this vegetable for toddlers from about 18 months old. Okra, as we all know, is high is fiber and low in calories. It is also high in vitamin C and other vitamins and minerals. If your child is a fussy eater, the sliminess of okra may be quite a put off. This tender okra fry recipe is one way to introduce this incredible vegetable to your child. Since we use whole tender okra in this recipe, we do not have to deal with the sliminess! Hooray! So the next time you are making a list toddler’s finger food list, make sure to include this recipe in that list. You can thank me later :))

Tender okra fry recipe ingredients

spices for tender okra fry

I did tell you that this is a super simple recipe, isnt it? I meant it! This recipes requires only 6 ingredients:

  • Okra (of course!): Wash, pat dry and make vertical slits on each of the ridge of the okra. These slits will ensure that the spices and oil seep through each okra. making slits will also ensure that they cook evenly. What we need for this whole okra fry are okra that are tender and firm. This recipe does not take too long to make and therefore it is important to keep in mind that if you choose okra that are not tender a) they will not cook quick enough and b) they will be tough to bite and chew, especially for children.
  • Oil: Any neutral oil will work for this recipe.
  • Salt: Use your favourite salt and adjust the amount as per your taste.
  • Ground coriander: The earthy aroma of this spice adds so much flavour to this recipe. I use home made ground coriander seeds. You may use the readymade, shop bought one.
  • Ground red chilli: I use the mild, brightly coloured Kashmiri chilli powder for this recipe. If you can handle heat, then feel free to use spicier variety of ground red chilli. You may also use paprika.
  • Turmeric: When the bright yellow hue hits the intense green of the ladyfingers, the resulting colour is such pretty and vibrant! make sure you use good quality turmeric that is high in its curcumin content.

Approximate Nutritive Values of Tender Okra Fry

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

Servings: 4
Amount per serving 
Calories101
% Daily Value*
Total Fat 5.7g7%
Saturated Fat 0.5g2%
Cholesterol 0mg0%
Sodium 591mg26%
Total Carbohydrate 10.3g4%
Dietary Fiber 4.5g16%
Total Sugars 2g 
Protein 2.7g 
Vitamin D 0mcg0%
Calcium 106mg8%
Iron 1mg7%
Potassium 412mg9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.

More delicious vegetable recipes

Recipe Card + Video

Tender Okra Fry

Difficulty:BeginnerPrep time: 10 minutesCook time: 10 minutesTotal time: 20 minutesServings:4 servingsCalories:300 kcal

Description

Whole, tender okra fry with simple Indian spices. Requiring just 6 ingredients, this simple recipe takes only 20 minutes to make and is so delicious!

Ingredients

Instructions

  1. Wash, pat dry and make vertical slits on each of the ridge of the okra. These slits will ensure that the spices and oil seep through to each okra. Making slits will also ensure that they cook evenly.
  2. Heat oil in a heavy bottomed pan on medium high heat.
  3. Add the okra and toss so that the oil coats the okra. Add the water. This is to help build the steam. Cover and cook for 4-5 minutes. The okra should be nearly cooked and have a good shine on them by now.
  4. Turn the heat down to medium low. Add the spices – turmeric, ground coriander, ground red chilli and salt. Mix well. The moisture in the pan should help the spices to stick to the okra. However, if it seems dry and there is a risk of spices burning, do add another small splash (about 15 ml) of water.
  5. Mix well with gentle hands. Let it cook, uncovered, for another 2-3 minutes.
  6. Serve.

Notes

  • *Okra: This is a fast-cook recipe and therefore if you choose okra that are not tender a) they will not cook quick enough and b) they will be tough to bite and chew, especially for children.
  • **Ground Coriander: The earthy aroma of this spice adds so much flavour to this recipe. I use home made ground coriander seeds. You may use the readymade, shop bought one.
Keywords:bendakaya fry, ladies finger indian, toddler finger food, easy okra recipe, tender okra fry

6 Comments

    1. Mihaela okra, although not similar to courgette, is quite versatile. The only downside is that when cut and cooked, it is sticky and gooey. Adding spice powders does reduce the sliminess. Cooking it in this way(without chopping) is another way of avoiding dealing with the sticky gooeyness. Do try. You will find them these days quite readily is most supermarkets and Indian greengrocers. XX

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