Sauteed Okra with Onions and Tomatoes

This simple sautéed okra with onions and tomatoes (bhindi masala) is a classic, comforting side dish that brings out the best natural flavor of fresh okra without sliminess. Lightly spiced and cooked quickly, it’s a staple in Lahore homes—pairs perfectly with daal, roti, or rice for everyday meals. Uses affordable bazaar okra and pantry staples, ready in under 20 minutes.

Sauteed Okra with Onions and Tomatoes

Ingredients

For 4 servings as a side, gather these everyday items:

  • 500 grams fresh okra (bhindi), washed, dried, and cut into 1-inch pieces
  • 2 medium onions, thinly sliced
  • 3 medium tomatoes, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon cumin seeds
  • ½ teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust for spice)
  • 1 teaspoon coriander powder
  • ½ teaspoon garam masala
  • Salt to taste
  • 3 tablespoons vegetable oil
  • Fresh coriander leaves, chopped (for garnish)
  • Optional: 1 green chili, slit, or squeeze of lemon at the end

Direction

  • Cook this tasty bhindi with these straightforward steps:
  • Step 1: Wash okra thoroughly and pat completely dry with a kitchen towel—this prevents sliminess. Trim ends and cut into 1-inch pieces.
  • Step 2: Heat oil in a large non-stick skillet or kadhai over medium heat. Add cumin seeds and let them crackle for 10 seconds.
  • Step 3: Add sliced onions and sauté 5 to 6 minutes until golden and soft. Add minced garlic and green chili (if using); cook 1 minute until fragrant.
  • Step 4: Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook 4 to 5 minutes, stirring often, until tomatoes soften and oil starts separating.
  • Step 5: Add cut okra and stir gently to coat with the masala. Cover and cook on low heat 8 to 10 minutes, stirring occasionally, until okra is tender but still holds shape (do not over-stir).
  • Step 6: Uncover, sprinkle garam masala, and cook 2 more minutes on medium to dry any moisture. Taste and adjust salt or add lemon juice for brightness. Garnish with fresh coriander. Serve hot as a side.

Nutrients Information

Per serving (about ¾ cup, approximate values):

  • Calories: 120 to 150
  • Total Fat: 8 to 10 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 150 to 250 milligrams
  • Total Carbohydrates: 12 to 15 grams
  • Dietary Fiber: 5 to 7 grams
  • Sugars: 4 grams (natural from tomatoes/onions)
  • Protein: 3 grams Rich in vitamin C from tomatoes, vitamin K and fiber from okra for digestion and blood sugar control. Low-calorie, heart-healthy side with antioxidants

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service