Lady Finger / Okra

Lady Finger (Okra) Overview

Lady Finger, also known as Okra (Abelmoschus esculentus), is a flowering plant in the mallow family. It is widely cultivated for its edible green seed pods, which are popular in many cuisines around the world. Lady Finger is known for its unique texture and flavor, often used in both savory and sweet dishes.

Nutritional Value of Lady Finger (per 100g):

• Calories: 33 kcal
• Carbohydrates: 7.5 g
• Dietary Fiber: 3.2 g
• Protein: 2 g
• Fat: 0.2 g
• Vitamin C: 23 mg (38% of the daily recommended intake)
• Vitamin A: 716 IU (14% of the daily recommended intake)
• Calcium: 81 mg (8% of the daily recommended intake)
• Iron: 0.6 mg (3% of the daily recommended intake)

Health Benefits of Lady Finger:

1. Rich in Nutrients: Provides essential vitamins and minerals beneficial for overall health.
2. Promotes Digestive Health: High fiber content aids digestion and prevents constipation.
3. Blood Sugar Control: May help regulate blood sugar levels and improve insulin sensitivity.
4. Weight Management: Low in calories and high in fiber, making it a filling food that aids in weight loss.
5. Antioxidant Properties: Contains antioxidants that help reduce oxidative stress in the body.

How to Eat Lady Finger:

• Raw: Can be sliced and added to salads for a crunchy texture.
• Cooked: Commonly sautéed, fried, or added to curries and stews.
• Pickled: Used in pickles for added flavor.

Recipes Using Lady Finger

Indian Recipes

1. Bhindi Masala (Stir-Fried Lady Finger)

• Ingredients:
  • Lady Finger: 250g, chopped
  • Onion: 1, sliced
  • Tomato: 1, chopped
  • Green chili: 1, slit
  • Ginger-garlic paste: 1 tsp
  • Turmeric powder: 1/2 tsp
  • Red chili powder: 1 tsp
  • Cumin seeds: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add cumin seeds and let them splutter.
  2. Add sliced onions and sauté until golden.
  3. Add ginger-garlic paste and green chili; sauté for a minute.
  4. Stir in chopped lady fingers, turmeric, red chili powder, and salt; cook until tender.

2. Lady Finger Curry

• Ingredients:
  • Lady Finger: 250g, chopped
  • Onion: 1, finely chopped
  • Tomato: 1, chopped
  • Coconut milk: 1 cup
  • Mustard seeds: 1/2 tsp
  • Curry leaves: 10
  • Turmeric powder: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds and curry leaves.
  2. Add chopped onions and sauté until translucent.
  3. Add tomatoes, turmeric, and salt; cook until soft.
  4. Add lady fingers and coconut milk; simmer until cooked through.

3. Stuffed Bhindi (Stuffed Lady Finger)

• Ingredients:
  • Lady Finger: 250g, slit
  • Besan (gram flour): 1/2 cup
  • Spices (coriander powder, cumin powder, turmeric powder, red chili powder): 1 tsp each
  • Salt: to taste
  • Oil: for shallow frying
• Method:
  1. In a bowl, mix besan with spices and salt.
  2. Stuff the mixture into the slit lady fingers.
  3. Heat oil in a pan and shallow fry the stuffed lady fingers until golden and crisp.

4. Lady Finger Raita

• Ingredients:
  • Lady Finger: 100g, chopped
  • Yogurt: 1 cup
  • Cucumber: 1, grated
  • Roasted cumin powder: 1/2 tsp
  • Salt: to taste
  • Fresh coriander: for garnish
• Method:
  1. Blanch chopped lady fingers in boiling water for 2 minutes and cool.
  2. In a bowl, mix yogurt, cucumber, roasted cumin powder, and salt.
  3. Add the blanched lady fingers and garnish with fresh coriander.

5. Lady Finger and Potato Stir-Fry

• Ingredients:
  • Lady Finger: 200g, chopped
  • Potato: 1, diced
  • Onion: 1, sliced
  • Turmeric powder: 1/2 tsp
  • Cumin seeds: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add cumin seeds.
  2. Add sliced onions and sauté until golden.
  3. Add diced potatoes, turmeric, and salt; cook until potatoes are tender.
  4. Stir in chopped lady fingers and cook until done.

Non-Indian Recipes

1. Okra and Tomato Salad

• Ingredients:
  • Lady Finger: 200g, sliced
  • Tomato: 2, chopped
  • Red onion: 1/2, sliced
  • Olive oil: 2 tbsp
  • Lemon juice: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. Blanch sliced lady fingers in boiling water for 2 minutes; drain.
  2. In a bowl, mix blanched lady fingers, tomatoes, red onion, olive oil, lemon juice, salt, and pepper.

2. Okra Fritters

• Ingredients:
  • Lady Finger: 250g, chopped
  • Chickpea flour: 1 cup
  • Rice flour: 1/4 cup
  • Green chili: 1, chopped
  • Salt: to taste
  • Water: as needed
  • Oil: for frying
• Method:
  1. In a bowl, mix chickpea flour, rice flour, green chili, and salt.
  2. Add chopped lady fingers and enough water to make a thick batter.
  3. Heat oil and drop spoonfuls of the batter; fry until golden.

3. Okra and Corn Stir-Fry

• Ingredients:
  • Lady Finger: 200g, chopped
  • Corn: 1 cup (fresh or frozen)
  • Bell pepper: 1, chopped
  • Olive oil: 2 tbsp
  • Garlic: 2 cloves, minced
  • Salt and pepper: to taste
• Method:
  1. Heat olive oil in a pan; sauté minced garlic until fragrant.
  2. Add chopped lady fingers, corn, and bell pepper; stir-fry until cooked.
  3. Season with salt and pepper.

4. Okra Gumbo

• Ingredients:
  • Lady Finger: 200g, sliced
  • Andouille sausage: 200g, sliced
  • Onion: 1, chopped
  • Bell pepper: 1, chopped
  • Celery: 1 stalk, chopped
  • Vegetable broth: 4 cups
  • Cajun seasoning: 1 tbsp
  • Olive oil: 2 tbsp
• Method:
  1. Heat olive oil in a pot; sauté sausage, onion, bell pepper, and celery until browned.
  2. Add sliced lady fingers, broth, and Cajun seasoning; bring to a boil.
  3. Reduce heat and simmer for 30 minutes.

5. Okra Stir-Fried Rice

• Ingredients:
  • Lady Finger: 100g, sliced
  • Cooked rice: 2 cups
  • Onion: 1, chopped
  • Garlic: 2 cloves, minced
  • Soy sauce: 2 tbsp
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; sauté garlic and onion until fragrant.
  2. Add sliced lady fingers and stir-fry until tender.
  3. Stir in cooked rice and soy sauce; mix well and heat through.

Lady Finger is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!