top of page
  • Writer's pictureSujata Kale-Banerjea

Okra Fries

Okra is a very popular vegetable in India, Africa, and the Middle East. There are many different names for Okra such as ladies fingers, gumbo, bindhi. This vegetable gained a lot of popularity in the Nutrition world as it is rich in antioxidants and phyto-phenols like quercetin, chatechins. Okras are also rich in magnesium, iron, folate, and vitamins C, K, and A. The mucilage property of Okra can also help with digestive health.

The best way to choose this vegetable is to look for long, slender, firm, and a green finger like shape. Avoid any brown spots or blemished Okra. The tip of the Okra should snap off like crisp french beans. The mucilaginous property of the Okra can make a dish slimy. Wash and dry the okra well before cooking to avoid the slimy texture. Lemon juice or vinegar may also help with the slimy texture when cooking. This recipe is my family's favourite and can be a side dish or a snack or an appetizer. I have also given it a healthier twist by baking it and not deep frying the okra.

Servings: 2


250 grams Okra

4 garlic cloves, minced

1/2 tsp ajwan (Carom seeds), slightly crushed

1 tsp kashmiri chilli powder (to taste)

1 tsp cumin seeds powder

2 tsp coriander seeds powder

1 tsp Turmeric powder

1/2 tsp Garam masala

Handful of chopped coriander leaves

Salt to taste

2 tbsp neutral oil (avocado or grape-seed oil)


Coriander leaves, chopped

Squeeze of lime


  • Wash the okra under cold water and pat dry with kitchen towel.

  • Cut and discard the top and the tail of each okra. Slice in half lengthways based on the size of the Okra.

  • Mix together the all the ingredients except for the chickpea flour and brown rice flour along with 4 to 6 tsp water. Add the cut okra and mix well to coat the okra well.

  • Pre heat the over to 350°F. Add 1 tbsp of oil hot flat wide cast iron pan.

  • Mix both the flours together. Sprinkle over the okra and toss very gently to coat.

  • Shallow fry the okra on the pan on both the sides, until golden until golden on a medium heat.

  • Place the okra in a single layer on a baking pan lined with parchment paper and roast the okra fries for 20-25 minutes or until golden and crispy.

  • Garnish and with your favourite sauce or chutney.


Chickpea flour and brown rice flour, can be replaced with rye flour for Metabolic Balance Plan principles

Okra can be also replaced with carrot or parsnip.

Not too crazy about spices, try herbs like thyme, parsley, garlic salt and a pinch of cayenne

❤️ Inspiration for this recipe is dedicated to my sister who made this dish for me which she called "Kurkure Bhendi". The word "Kurkure"refers to the crunch of the crispy fries.

Recent Posts

See All


bottom of page