This dish is a fusion of culinary elegance and functional nutrition—a warming okra-based masala deeply infused with cinnamon and clove to support digestion, reduce inflammation, and aid respiratory health. Okra (or “bhindi”) is rich in soluble fiber and mucilage, which can soothe the gut and regulate blood sugar. Cinnamon adds warmth, balances blood sugar, and improves circulation. Cloves offer antimicrobial and expectorant properties, supporting immunity and respiratory clarity.
The slow-cooked method preserves the aromatic compounds of the spices while keeping okra’s texture lush and slightly crisp, avoiding the sliminess often associated with this ingredient. The result is a dish you can enjoy with flatbreads or rice, knowing each bite is a step toward holistic nourishment.
🧂 INGREDIENTS:
- 500g fresh okra (washed, dried, and trimmed)
- 1 medium red onion (finely chopped)
- 2 medium tomatoes (grated or blended)
- 2 tbsp cold-pressed mustard oil or olive oil
- 2 cloves garlic (minced)
- 1-inch ginger (grated)
- 2 cinnamon sticks
- 6–8 whole cloves
- ½ tsp cumin seeds
- ½ tsp turmeric powder
- ½ tsp ground coriander
- ½ tsp paprika or Kashmiri chili powder
- Salt to taste
- ¼ tsp black pepper
- Juice of ½ lemon
- Fresh cilantro (for garnish)
Optional Functional Additions:
- 1 tsp crushed fenugreek seeds (for anti-inflammatory support)
- A pinch of black cumin (kalonji) for respiratory aid
🧑🍳 INSTRUCTIONS:
- Okra Prep After washing the okra, dry thoroughly with a clean cloth. Trim ends and cut into 1-inch pieces. Drying is crucial to prevent excess sliminess during cooking.
- Infused Oil Base Heat mustard oil in a wide skillet until it reaches smoking point, then reduce heat. Add cumin seeds, cinnamon sticks, and whole cloves. Sauté for 30 seconds until aromatic. These spices release warming oils that serve as your immunity-enhancing base.
- Aromatics Layer Add chopped onions and cook on medium heat until golden. Stir in garlic, ginger, and cook for another minute. Follow with turmeric, ground coriander, paprika, salt, and black pepper. Let the spices bloom before introducing the tomato puree.
- Masala Creation Cook the tomato mixture until oil begins to separate—this signifies your masala is fully activated. This step breaks down lycopene and combines beautifully with the volatile oils from the spices.
- Add Okra Gently fold okra into the masala. Stir to coat evenly. Cook uncovered for 5 minutes, then reduce heat and cover. Let simmer for 12–15 minutes, stirring occasionally to prevent sticking.
- Functional Touches If using fenugreek or black cumin, stir them in during the last 5 minutes of cooking. These will subtly layer in additional anti-inflammatory and respiratory benefits.
- Finishing Flair Once okra is tender yet holds its shape, turn off the heat. Drizzle with lemon juice and sprinkle chopped cilantro for freshness.
🍽️ SERVING SUGGESTIONS:
- Pair with millet roti, sourdough naan, or coconut rice for balanced flavor absorption
- Add Greek yogurt raita with mint and cumin for cooling contrast
- Serve as part of a wellness thali alongside beetroot chutney or rose-infused lentils
🧊 STORAGE NOTE:
Keeps well for 2 days in the fridge. Store in glass containers to preserve spice integrity. Reheat on low flame to revive textures and aromatics.