Bhindi Masala

Today's recipe is with super-food Bhindi also known as okra or ladies finger.  This lovely vegetable is packed  is rich in vitamins A and C, as well as antioxidants that help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. Bhindi/Okra is rich in B vitamins and omega fatty acids, which enhance nervous system functioning and brainpower, by improving memory, concentration and intellect. Which is why it is also known as brain food.  

Preparation time:  10-15mins    Cooking  time: 20mins       Serves:  4

500g bhindi/okra - trimmed and sliced into 1cm pieces
A small splash of oil 
2 cloves
2 small pieces cinnamon sticks
1 star anise 
2 cardamom pods 
1/4 tsp black mustard seeds
1/4 tsp cumin seeds
Pinch of fenugreek seeds 
2 sprig curry leaves
1 bay leaf
1 medium onion  finely chopped
1 tbsp garlic & ginger paste
1-2 tsp (5ml-10ml) mild chilli powder or paprika powder (adjust quantity to heat tolerance)
1 tsp (5ml) coriander powder 
1 tsp (5ml) cumin powder 
1/2 tsp (2.5) garam masala 
1 tsp turmeric powder 
Salt to season  
½ cup (125ml) fresh chopped tomatoes 
Fresh coriander leaves to garnish.

Let’s Cook :-)
Place bhindi in an air-fryer for 10 mins at 200c or place in a preheated oven for 10 mins at 200C. - keep aside when done.
Heat the oil in a pot
toss in the cloves, cinnamon sticks, star anise and cardamom pods, mustard seeds, cumin seeds, fenugreek seeds and curry leaves.     
As soon as the seeds pops and curry leaves splatter 
Throw in the onions - fry until golden brown.  
Spoon in garlic and ginger paste. Give it a quick stir. 
Toss in the chili powder, coriander powder, cumin powder, garam masala and turmeric powder.  Stir for a few seconds.  
Add the tomatoes and salt then cook for about 8-10 minutes (add a splash of water to de-glaze the pot)
Toss in the bhindi - give it a good stir - add a half a  cup (125ml) of water and cook for 10-15 minutes on medium heat.  Add more water as and when needed while cooking.  I like cooking it for just 10 minutes but you may cook it for a bit longer.  
Turn off heat - garnish with fresh coriander. 
Serve with dhal rice or roti