Indian · lunch, dinner, side

Chatpata Bhindi Aloo

Video by Your Food Lab on YouTube · Open on YouTube

35 minServes 4165 kcal a serve
  • Vegan
  • Gluten-free with a swap: Most asafoetida (hing) is blended with wheat flour: use a gluten-free one or leave it out
  • Nut-free

Contains: Gluten. Check labels on stock, sauces and spice mixes.

Okra and potato make this a vegetable dish with fibre, vitamin C and vitamin K, pan-cooked in just 2 tbsp of oil rather than deep-fried. The tangy amchur and spices mean no sauce, cream or sugar is needed.

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Ingredients 17

Method

Tap a time to watch that step in the video.

  1. Wash the okra, rub dry with a towel and leave under a fan for 5–10 minutes so it is completely dry (this stops it going slimy). Cut into thick dice. Dice the potato to match and keep it in water. Slice the onions thickly. 1:35
  2. Heat the mustard oil in a kadhai on high until it just reaches smoking point, then lower the flame and let it cool slightly. 4:24
  3. Add the cumin seeds, garlic, green chillies and asafoetida and cook on medium-low for 1–2 minutes. Add the onions and cook on high for 1–2 minutes until just translucent. 4:55
  4. Drain the potato and add it. Cook on high for 2–3 minutes, then cover and cook on low for 4–5 minutes until almost done. 5:40
  5. On low heat add the turmeric, coriander, Kashmiri chilli, cumin and amchur powders with the kasuri methi and salt. Stir and cook for about a minute. 6:25
  6. Add the okra and stir gently on high to coat. Cover and cook on medium-low for 5–6 minutes, stirring only once, then cover again for 2–3 minutes until tender. 6:55
  7. Check the salt, finish with a pinch of garam masala and the fresh coriander, and serve. 8:06

Tip. Mustard oil gives the classic flavour, but any neutral oil works. For variety add mustard seeds and curry leaves to the tempering. Keep the okra bone-dry and stir it as little as possible so it does not turn slimy.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy165 kcal690 kJ
Protein3.7 g7% of a day
Fibre4.9 g17% of a day
Carbohydrate23 g18 g net · 3.9 g sugars8% of a day
Fat7.4 g0.5 g saturated10% of a day
Sodium400 mg18% of a day

Where the energy comes from one serve

  • Net carbs 47%
  • Protein 10%
  • Fat 43%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High40%

0.6 g a serve, mostly from mustard oil (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C High31%

28 mg a serve, mostly from okra (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High30%

36 µg a serve, mostly from okra (54%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High25%

0.4 mg a serve, mostly from potato (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate Source17%

66 µg a serve, mostly from okra (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source16%

65 mg a serve, mostly from okra (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source13%

630 mg a serve, mostly from potato (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source13%

2.4 mg a serve, mostly from potato (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E Source12%

1.8 mg a serve, mostly from mustard oil (66%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Zinc8%

0.9 mg a serve, mostly from okra (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium7%

97 mg a serve, mostly from okra (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A5%

41 µg a serve, mostly from okra (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium3%

1.4 µg a serve, mostly from okra (31%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.