A guest finally noticed that our household has a particular fondness for bhindi. Fried until crispy with onion, tomato and cumin seeds one day; cooked to a gloriously mushy state in thick gravy alongside chunks of meat the next, then back to being fried in a zesty dry masala the day after that. “Don’t you get tired of eating bhindi? There are so many other vegetables to choose from,” she wanted to know. Puzzled by this strange line of thought, we all looked at one another across the table then shook our heads in unison “No, never. Bhindi is the best.”

Humans have been eating bhindi for over 3,500 years so clearly they know a good thing when they eat it. First discovered in Ethiopia, it is known variously as okra, ladies’ fingers and gumbo around the world. These small, green pods pack a lot of punch. They are known for harnessing a superior fibre which helps with digestion, stabilises blood sugar and helps to control the rate at which sugar is absorbed. Very low in calories, it has just 30 calories per 100g besides containing no harmful saturated fats or cholesterol. In fact, it is often recommended by nutritionists for patients who are enrolled in cholesterol controlling and weight reduction programmes. It is also an excellent source of vitamin C which helps the human body to develop immunity against infections, reduce colds and coughs, and protect itself from harmful free radicals.

Bhindi deniers though bring up the “gooey factor”, which is otherwise known as the slimy substance or, more scientifically, mucilage. The pods are indeed one of the richest sources of mucilage substance which is a thick, gluey substance that lubricates the large intestine and helps with elimination. It also helps in smooth peristalsis of the digested food through the gut and eases constipation. And due to this slippery quality, the fibre found in bhindi is not as harsh on the intestinal tract as that of wheat and other hard-textured foods. It is able to smoothly sail down the colon, absorbing all toxins and excess water in its path. For this reason many researchers have described the mucilage substance as the oil which lubricates the whole human body. And it’s not just the body; human hair benefit from bhindi’s stickiness as well. Slice a handful of pods horizontally and boil it till the brew become maximally slimy. Cool it and add a few drops of lemon and use this as the last rinse. See your hair spring back to youthfulness and bounce.

The rich fibre content is what mainly contributes to its benefits and hence, the popularity

Fried bhindi

Ingredients

½ kilo bhindi 

Oil for deep frying

3-4 tsp cumin seeds

4 tsp coriander seeds

4 tsp peanuts

4 tsp chana daal

7-8 red chillies

10-12 garlic cloves, crushed

3-4 tsp grated coconut salt to taste

Method

Dry roast the cumin seeds, coriander seeds, peanuts, chana daal and red chillies. Keep aside to cool and then grind them together. Mix in the crushed garlic, coconut and salt. (This masala can be stored for six months in an air tight jar in a refrigerator.) Heat oil and deep fry the bhindi. Remove and sprinkle the masala over it. Mix well and serve hot.

Tamarind bhindi

Ingredients

½ kilo chopped bhindi

1 small onion, sliced

½ tsp. cumin seeds

3-4 whole dried red chillies

½ tsp salt

¼ tsp turmeric

2 tbsp oil

1 tbsp tamarind paste

1 tomato (optional)

Method

Sauté the sliced onion until it turns a transparent light brown. Add cumin seeds, salt, turmeric, tamarind paste, bhindi and chillies. Cover and cook on low heat till soft. When the sticky texture disappears, it’s done. Serve with chapatti. Bamiyeh: Arabic inspired okra stew

Ingredients:

1-2 tsps olive oil

½ kilo bhindi, chopped

1 medium onion

2 large garlic cloves

Arabic spice blend — a tsp each of powdered cumin, coriander, cardamom, allspice, nutmeg, cloves. Plus 1/2 tsp each of powdered cinnamon and ginger

1 bay leaf

½ kilo tomatoes, chopped

1-2 cups vegetable or chicken stock

Salt and pepper to taste

Method:

In a medium-sized pot, heat olive oil over a low flame. As the oil heats, finely dice the onion. Finely mince garlic or cut into pieces. Add onion to oil and cook for five minutes. Add garlic and all spices, then cook for one minute, or just until the spices’ aroma starts to bloom. Turn off the flame and remove from heat. Add bhindi and tomatoes. Add about one cup of stock, and salt and pepper to taste. Mix everything well. Place back on the burner, crank up the heat to high, and bring the mixture to a boil.

As soon as it comes to a boil, drop down the heat and simmer for 10 minutes on a very low flame. After 10 minutes, check the spices and tenderness of the bhindi. Continue to cook until that desired texture is reached, adding in stock or water as needed if the mixture starts to dry out. Serve over basmati rice and enjoy.

Published in Dawn, Sunday Magazine, February 28th, 2016