Say Yes to New Adventures

One of the favourite dishes for all of us is a serving of yummy Bhindi Masala. Here is a version that uses no oil, and yet has the same experience of eating one with lots of oil for frying.

Whole Food Plant Based Masala Bhindi Recipe

Course: Course 2 (Vegetable Dish) for Lunch & Dinner Meals
Cuisine: Indian Recipe
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Servings: 4 People

INGREDIENTS

1/2 Kg Bhindi / Okra / Ladies Finger
2 Tomatoes
1 Onion
1 tsp Jeera Cumin seeds
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
1/2 tsp Garam Masala

INSTRUCTIONS

1. Cut the Bhindi into long pieces of one inch size
2. Grind the tomatoes and Jeera into a paste. Do not use water to grind.
3. Chop the onions into fine pieces.
4. Put chopped bhindi and onions with tomato paste in a kadai and add 1/4 cup water.
5. Do not close the vessel. Keep in low to medium flame but turn the mix over very gently without breaking the Bhindi, ONLY when required.
6. Once the bhindi is cooked, remove from flame and add miso paste and garam masala. Your Masala Bhindi is now ready!

Plant Based Chef Pro Tips for Best Masala Bhindi Recipe

1. Instead of using oil, cooking bhindi / okra in something sour makes its stickiness go away!

Nutrition Science Highlights for WFPB Masala Bhindi Recipe

1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!