Roasted Bhindi Sabji – so easy to make with frozen Okra…
Wait… “Frozen” Okra?! Nah…. not possible, you think. Frozen Okra (Called Bhindi – rhymes with ‘windy”- in Hindi) thaws to such an awful, slimy mess… No, thank you!
Let me reassure you, there is NO slime in this Sabji. I love a good Bhindi Sabji, but even the sight of slimy Okra makes me gag. Trust me, I perfectly understand your immediate skepticism to the very idea of using frozen Okra for anything.. There is no way I would post this recipe if it didn’t meet my non-negotiable “slime-free” bar for anything made with Bhindi (Okra)!
So ….I urge you to be open-minded and give it a try – and maybe, just maybe… it will blow you away! 🙂
For many years now, I almost always have a bag of frozen Okra in my freezer, stashed away for whenever the craving hits. This Sabji is ready in less than 30 min, with minimal prep, and mostly hands-off cooking – just sit back and let the oven do its thing.
Of course, if you have fresh Okra and are wondering if this recipe can be adapted to stove-top cooking, no worries! I have given detailed directions for doing that in Recipe Notes.
Fresh Bhindi Sabji – No moisture allowed!
I learned very early from my Mom that because of its tendency to become slimy the moment it hits moisture, one must be extra meticulous in prepping fresh Okra for making a dry Sabji… a good Sabji… i.e., without slime!
You wash the fresh Bhindi, before cutting it, drain in a colander thoroughly, and spread it out on a towel to dry. After letting the towel absorb most of the surface moisture, you then wipe down each Bhindi thoroughly, to mop up any residual moisture. Then you let it all air-dry for a few more minutes.
When you’re ready to cut the Bhindi, you make sure that your cutting board and knife are dry too. After you cut the first few Bhindi, you begin to see some slime on your knife. Hmmmm…. that pesky slime again! You determinedly wipe it away with a dry towel before you continue with cutting the remaining Okra.. After you finish cutting, you spread it out and let it air-dry for a few minutes again before you start cooking.
Phew… it’s exhausting to even think about all the wiping and wiping. But hey, the end result…. a gorgeous slime-free Bhindi Sabji …. makes it all worthwhile!
How to deal with slime-prone Frozen Bhindi?
So…. how to deal with the even more slime-prone frozen Bhindi? What’s the magic trick that annihilates the slime? Besides, why would I even want to use frozen Bhindi anyway?
It’s funny how life leads you in certain directions – when I came to the US as a grad student many moons ago, I simply could not find any fresh Bhindi. There were no Indian grocery stores in the university town I lived in, so finding even basic supplies for cooking Indian food was a challenge. As for what I considered “Indian vegetables”, such as Okra, well, forget it!
So…. I was quite shocked when I discovered frozen Okra in the mainstream American grocery store in town. I never even knew Americans ate Bhindi! When I asked my fellow grad students about that, we had an interesting discussion about Southern-style breaded and fried Okra, its use in Gumbo (a Creole-style soup/stew), etc., versus Indian-style spicy stir-fried Bhindi Sabji. Of course, the spices used to flavor the Okra differ in different regions of India, so calling it “Indian-style” is a rather broad description of this popular Sabji!
With some skepticism and trepidation, I bought a package of frozen, cut Okra. I was prepared to be seriously disappointed in how it would turn out. But, I knew that if I did indeed figure out how to overcome the slime issue, that would be just awesome! I would no longer be deprived of one of my favorite vegetables.
After just a few trials, I found my magic solution to the slime challenge. All I really had to do was let my good old trusty conventional oven do all the work! No kidding!
Roasted Bhindi Sabji
So, how do I make my Sabji slime-free? I spread out the frozen okra on a parchment-lined baking tray and broil it for several min, to first thaw the ice crystals and then partially cook the Okra. Then I sprinkle my spice mixture all over and broil again for a couple of min. I take it out, drizzle a bit of oil and with 2 spoons, gently mix in place – one small area at a time. This simple technique prevents the formation of long strings of slime.
Broil it again for a couple of minutes and it’s almost done! The spices get toasty, the slime dries up, and the Sabji is pretty much ready!
I sometimes like to add onions to this Sabji – the Sabji shown here has onions. I saute sliced onions in a little bit of Jeera Tadka (cumin seeds sizzled in oil) for a couple of min, mix in a pinch of salt and sugar, then spread the sauteed onions evenly over the “almost done” Okra Sabji. Broil again for a few min, remove from the oven and set aside for 2-3 min. The onions have a slightly browned, tender crisp texture, just the way I like it!
Stir gently and serve, garnished with finely diced tomatoes and fresh coriander (cilantro).
Okra – low fat, low carbs, high fiber….
Okra, with its low fat, low carb, high fiber (soluble and insoluble fiber) profile is considered to be a heart healthy vegetable. Since it also appears to improve insulin resistance, it is recommended for diabetics and those with elevated blood sugar. That’s not all… it’s health benefits are quite wide-ranging, attributed primarily to the vitamins, minerals and various antioxidants.
So… lots of reasons for you to enjoy your Okra!
Special Diets
This roasted Bhindi Sabji recipe is vegetarian, gluten-free, soy-free, nut-free and dairy-free. It is also quite low in fat, unlike many traditional ways of making Bhindi Sabji, which are often a bit too heavy on oil (the oil helps to decrease sliminess).
Because this Sabji is cooked fairly quickly, most nutrients from Bhindi and onions are preserved quite well. Serve it immediately with Roti, Naan, Paratha, Pita Bread, etc. However, if you plan Roti-Sabji as your main meal, know that your meal will not have sufficient protein. So, to remedy that very easily, perhaps you can add some protein-heft by putting out some yogurt on the side – easy-peasy fix!
Several other high-protein options that you could serve on the side: any yogurt-based Raita, a bean/legume dish, etc.
Do take a look at some delectable and nutritious high-protein dishes that I have shared recently – the hearty Matkichi Usal, popular Maharastrian Val-Dal, yummy Blackeyed Peas fritters, simple and delicious Mint Raita with Carrots, etc.
By the way….this tasty Sabji also makes a great a side-dish with a simple Dal-Chaawal (spiced beans and rice) meal.
So, plan on making this Roasted Bhindi Sabji soon – the easy way! Share with friends and get a lovely chuckle out of their shocked reaction when you tell them you made it with “frozen” Okra!
Do leave a review and star rating. Much appreciated!
Enjoy!
Roasted Bhindi Sabji – Easy to make with Frozen Okra
Equipment
- Oven, preferably equipped with a broiler setting
Ingredients
- 1 lb Okra – Frozen (cut) Bhindi, Bhendi; if using fresh Bhindi, see Recipe Notes for alternate directions for stove-top cooking
- 2 tsp Peanut oil other mild, heat-stable edible oil OK too; Note- do NOT use extra virgin olive oil when broiling
- 1 cup Sliced onions medium thick slices- about 1/8 inch thick
- 1/4 tsp Sugar
- 1/8 tsp Salt
Spice mix
- 2 tsp Coriander powder
- 1 tsp Cumin Powder
- 1 tsp Fennel powder (optional)
- 1 tsp Amchur Dried mango powder ; if not available, use Sour Grape powder or Tamarind powder; need something acidic to cut slime
- 1/2 tsp Dried ginger powder (optional) also called Saunth; Sunth; OK to omit if not available,
- 1/2 tsp Red Chilli powder (Cayenne) adjust per taste preference
- 1/4 tsp Turmeric
- 1/2 tsp Salt adjust per taste preference
- 1/4 tsp Sugar
Tadka
- 1 tsp Peanut oil other edible oil OK too
- 1/2 tsp Cumin seeds
Garnish
- 2 tbsp Fresh coriander leaves (optional) – chopped Cilantro; Kothimbir; Haraa Dhaniya; Dhaniya Patta; Dhonay paata
- 1/2 cup Tomatoes – finely diced (optional) the acid in the tomatoes keeps Sabji moist without becoming slimy again; alternatively, use about 2 tsp lime/lemon juice – squeeze the lime/lemon ver the Sabji, just before serving.
Instructions
- Place an oven rack one level above the center position. Turn on the broiler – Hi setting. If broiler is not available, set for baking at highest temperature (400-450F or 200C) and preheat for 5-6 min.Spread the cut, frozen Okra in a single layer on a parchment lined baking tray and place on the rack under the broiler. Broil for 5-6 min to allow ice-crystals to thaw, then partially cook the Okra.
- Meanwhile, prepare the spice mixture in a small dry bowl: mix together turmeric, red Chilli powder, coriander powder, cumin powder, fennel powder, ginger powder, Amchur, salt, sugar.
- Spice mixture
- Use a small spoon to sprinkle the spice mixture over the top of the thawed, partially cooked Okra – it will look a bit moist and bright green at this point. Do NOT mix. Broil again for 3-4 min.
- It should look a bit dry: the spices should become aromatic and lightly browned.
- Use 2 small spoons to mix the seasonings "in place"- i.e., mix small sections at a time, moving to a new section after mixing one section. Mixing this way minimizes formation of long strings of "slime".
- Spread out the Okra evenly over the pan.Using a small spoon to drizzle 2 tsp oil: spread oil drops all over the seasoned Okra. Do NOT stir to mix.Broil again, on Hi, for 3-4 min.
- Meanwhile, slice the onions – about 1/8 inch thickness. Do not slice them too thin – they might burn easily under the intense broiler heat.
- Heat 1 tsp oil for about a min on high heat. Decrease heat to medium-hi and carefully add cumin seeds. They will sizzle immediately.Note: some seeds may pop and splatter, so keep a lid handy to catch splatter. Wait a few seconds, then add the sliced onions.
- Saute the onions for 2-3 min on medium high heat until they turn translucent. Stir in 1/8 tsp salt and 1/4 tsp sugar and turn heat off.
- Remove the tray from the oven: the spices and Okra pieces should look a bit browned, but bot burnt.
- Place the sauteed onions evenly on top of the roasted seasoned Okra. Do NOT mix.Broil again on Hi for 3-4 min.
- The onions should look lightly browned and slightly tender-crisp. They will not be super-soft and mushy.
- Using 2 spoons, gently mix the onions with the okra : the Sabji, is now ready to gardnish and serve.If the Sabji looks too dry, drizzle and stir in a teaspoon of Ghee (or soft butter). The Ghee also adds a lovely flavor (use vegan butter if you want to keep it dairy-free), while adding only a tiny bit more fat to the Sabji. Note: This extra spoonful of Ghee is not used in the Nutrition calculations for the Sabji.
- Garnish with chopped fresh coriander leaves (cilantro) and finely chopped tomatoes. Serve with Roti, Paratha, Naan, Pita, or alongside Dal-Chaawal.Shown here: Roasted Bhindi Sabji served with fresh Roti/Chapati and Yogurt.Enjoy!
Notes
Acid Ingredients cut slime:
- Amchur and tomatoes help to cut slime, while adding lots of flavor to the Sabji.
- If Amchur is not available where you live, you can use one of the following instead:
- 1 tsp sour grape powder
- 3/4 tsp ground Sumac
- 3/4 tsp tamarind powder
- 1/2 tsp Cream of Tartar
- 1/4 tsp citric acid
- grind the crystals in a mortar and pestle to a fine powder first
- The tomatoes also help keep the Sabji moist without making the Sabji become slimy.
- Lime/lemon juice works well as an alternative to fresh tomatoes. Squeeze the juice on the “finished” Sabji, just before serving.
- Note: Do not add Lemon juice while broiling – it’s nutrients are easily destroyed by the intense heat inside the oven.
Stove-top directions for fresh Bhindi (Okra) Sabji:
Note that the total cooking time is a little longer than with oven-roasted Sabji made from frozen Okra .- Wash, dry (be sure to towel-dry each Bhindi thoroughly), trim the stem and tip ends and slice Bhindi into 1/3-1/2 inch pieces. Spread out on the cutting board to air-dry for a 6-8 min, while you prep and saute the onions.
- Make Tadka: Heat 1 tsp oil in a non-stick frying pan for about 1 min on high heat. Turn heat down and add cumin seeds, then add sliced onions and saute for 5-6 min on medium heat until onions become translucent. Stir in 1/8 tsp salt and 1/4 tsp sugar and transfer the sauteed onions to a bowl; cover and set aside.
- Add 2 tsp oil to the same frying pan, heat for a minute on Hi and add the sliced Bhindi. Using 2 wooden spatulas or spoons, gently toss the Bhindi to coat with the oil. Using 2 spoons makes it easier to do this without spilling the Bhindi out of the pan.
- Cover partially with a lid – to allow steam to escape and cook, undisturbed, for 7-8 min on medium-high heat. Note: If steam condenses on the lid and moisture drips onto the Sabji, it will become slimy! So do keep an eye on it as it cooks.
- Sprinkle about half of the spice mixture evenly over the top of the Bhindi – it will be bright green at this point.
- Using 2 small spoons, gently “mix in-place” small sections of the Bhindi at a time. You will see stringy slime as you do this. Mixing spices into small sections at a time keeps the slime to a minimum.
- Again, cover partially and cook, undisturbed for 6-8 min on medium high heat.
- Remove cover, stir gently, again using 2 spoons to “mix in place” small sections of the Bhindi.It will be almost cooked at this point, but still a bit firm. The slime should be mostly gone! The acidic Amchur in the spice mix will do the trick.
- Spread the sauteed onions to the top of the Bhindi and sprinkle the remaining spice mixture evenly over the onions. Do NOT mix. Cover partially with a lid and cook, undisturbed , for 5-7 min.
- Gently mix the onions with the rest of the Bhindi and cook uncovered for 3-5 min on medium high heat. Turn heat off and allow to rest for 3-4 min. If the Sabji looks too dry, drizzle and stir in a teaspoon of Ghee (or soft butter). The Ghee also adds a lovely flavor (use vegan butter if you want to keep it dairy-free), while adding only a tiny bit more fat to the Sabji
- Gently mix in 1/2 of the chopped coriander leaves (cilantro) and transfer to a serving bowl. Garnish with the chopped tomatoes and remaining coriander leaves and serve hot with Roti or as a side for Dal Chaawal.
Storing Leftovers:
- Store leftovers in the refrigerator, consume within 1-2 days.
- Freezer storage not recommended – the texture upon thawing will not be very appealing.
looks so yummy n seems very easy with oven 👍
It is unbelievably easy, with none of the work involved in washing, drying and cutting fresh Bhindi!
Still, fresh Bhindi is, of course, wonderful, but this is a really good substitute when fresh is not available.
Addition of fennel seeds is interesting – I am sure it will give a unique flavor!! The pictures are so tempting, cannot wait to try this recipe!
I like using fennel in a lot of dishes. Hope you do too!
Such a easy way to make this vegetable. I use the sir fryer & it comes out woinderful.
Thanks, Neelambari… So glad you enjoy making it in the Air Fryer!
(I think you meant ‘Air Fryer”, right? 🙂