Monday, 5 September 2011

Okra Rice

Shallow fried okra and flavoured Indian spices mixed in basmati rice

Ingredients - Serves 2
  • Cooked basmati rice - 1 cup
  • Sliced okra - 1 cup
  • Mustard seeds - 1 tsp
  • Chana dhal - 1 tsp
  • Cashew nut - few
  • Curry leaves - few
  • Oil - 1 tbsp
  • Salt to taste
To make spice powder
  • Chana dhal - 2 tbsp
  • Coriander seeds - 1 tbsp
  • Jeera - 1/2 tsp
  • Dry red chilli - 2 nos
  • Cinnamon - small stick (optional)
Dry roast chana dhal, coriander seeds, jeera, dry chilli and cinnamon to a golden brown and grind into a smooth powder (double the volume and you can store it in an air tight clean container to make any other vegetable rice)

  • Heat the pan with oil add mustard seeds, curry leaves and chana dhal
  • Add okra and required salt
  • Fry until okra is cooked well
  • Add the grounded spice powder and cooked rice
  • Add required salt (remember that salt has already been added to okra)
  • Mix well and garnish with cashew nuts 
  • Serve with raita or chips

Healthy option - Instead of white rice, use brown rice and the preparation method remains the same

    Nutritional Information
    • Ladies finger contains vitamins A & C and is also a good source of iron and calcium
    • Fiber found in ladies finger helps stabilize blood sugar levels
    • Ladies finger helps cure ulcers, protects joints and skin
    • Per Serving = 215 calories approximately

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