Local & Home Grown Ladies Finger, 500 g

Local & Home Grown Udupi Ladies Finger (Okra) Overview

Udupi Ladies Finger, also known as okra, is a popular vegetable in many cuisines, especially in Indian cooking. Known for its slender green pods and slightly sticky texture, it adds a unique flavor to dishes. Udupi's climate and soil contribute to the distinctive taste and quality of its ladies finger, making it a cherished ingredient in local households.

Health Benefits of Udupi Ladies Finger

1. Nutrient-Rich: Packed with vitamins A, C, K, and folate, as well as minerals like magnesium and potassium.
2. Digestive Health: High in dietary fiber, it aids in digestion and helps prevent constipation.
3. Blood Sugar Control: The low glycemic index and fiber content can help manage blood sugar levels.
4. Heart Health: Antioxidants and fiber promote heart health by reducing cholesterol levels.
5. Weight Management: Low in calories and high in fiber, making it a great addition to weight-loss diets.

Nutritional Value (per 100g of Udupi Ladies Finger)

• Calories: ~33 kcal
• Carbohydrates: 7.5g
• Protein: 1.9g
• Fiber: 3.2g
• Vitamin A: 716 IU
• Vitamin C: 23 mg
• Folate: 60 mcg
• Calcium: 77 mg
• Iron: 0.6 mg

How to Eat Udupi Ladies Finger

• Raw: Add raw slices to salads for a crunchy texture.
• Cooked: Sauté, steam, or add to curries and stir-fries.
• Pickled: Prepare pickles for a tangy side dish.
• Soups and Stews: Use in soups to add thickness and nutrition.
• Stuffed Dishes: Stuff with spiced mixtures for a flavorful treat.

Full Detailed Recipe for Udupi Bhindi Masala

Ingredients

• Udupi Ladies Finger (Okra): 250g, chopped
• Onion: 1 medium, finely sliced
• Tomato: 1 medium, chopped
• Ginger-Garlic Paste: 1 teaspoon
• Turmeric Powder: 1/2 teaspoon
• Red Chili Powder: 1 teaspoon
• Coriander Powder: 1 teaspoon
• Garam Masala: 1/2 teaspoon
• Oil: 2 tablespoons
• Salt: To taste
• Cilantro (Coriander leaves): For garnish

Instructions

1. Prep the Okra: Wash and dry the Udupi ladies finger thoroughly to reduce stickiness. Chop into 1-inch pieces.
2. Heat Oil: In a pan, heat oil over medium heat.
3. Sauté Onions: Add sliced onions and sauté until golden brown.
4. Add Ginger-Garlic: Stir in ginger-garlic paste and sauté for another minute.
5. Cook Tomatoes: Add chopped tomatoes, turmeric, red chili, and coriander powders. Cook until the tomatoes soften.
6. Add Okra: Add the chopped ladies finger and salt. Mix well and cover the pan. Cook for 10-15 minutes until the okra is tender, stirring occasionally.
7. Finish with Garam Masala: Sprinkle garam masala on top and mix well. Garnish with cilantro.
8. Serve: Enjoy hot with roti or rice.

5 Indian Recipes with Udupi Ladies Finger

1. Bhindi Raita

   • Ingredients:
     • Udupi Ladies Finger: 150g, chopped and sautéed
     • Yogurt: 1 cup
     • Cucumber: 1 small, grated
     • Cumin Powder: 1/2 teaspoon
     • Salt: To taste
   • Instructions: Mix all ingredients in a bowl and serve chilled.

2. Stuffed Udupi Bhindi

   • Ingredients:
     • Udupi Ladies Finger: 250g, whole
     • Besan (Gram Flour): 1/2 cup
     • Spices (turmeric, chili powder, cumin): 1 teaspoon each
     • Oil: For frying
     • Salt: To taste
   • Instructions: Stuff the ladies finger with a spiced besan mixture and shallow fry until golden.

3. Bhindi Masala Fry

   • Ingredients:
     • Udupi Ladies Finger: 200g, chopped
     • Onion: 1, sliced
     • Tomato: 1, chopped
     • Green Chilies: 2, slit
     • Turmeric: 1/2 teaspoon
     • Salt: To taste
     • Oil: 2 tablespoons
   • Instructions: Sauté onion, add tomatoes and spices, then add okra and cook until done.

4. Udupi Bhindi Pulao

   • Ingredients:
     • Udupi Ladies Finger: 150g, chopped
     • Basmati Rice: 1 cup, soaked
     • Onion: 1, sliced
     • Tomato: 1, chopped
     • Spices: 1 bay leaf, 2 cloves
     • Water: 2 cups
   • Instructions: Sauté onions and spices, add tomatoes and okra, then add rice and water. Cook until rice is done.

5. Udupi Bhindi Thepla

   • Ingredients:
     • Udupi Ladies Finger: 100g, finely chopped
     • Whole Wheat Flour: 1 cup
     • Spices: 1 teaspoon each of turmeric and cumin powder
     • Yogurt: 2 tablespoons
     • Salt: To taste
     • Oil: For cooking
   • Instructions: Mix all ingredients to form a dough, roll into flatbreads, and cook on a skillet until golden.

5 Non-Indian Recipes with Udupi Ladies Finger

1. Okra and Tomato Stew

   • Ingredients:
     • Udupi Ladies Finger: 200g, chopped
     • Tomatoes: 3, chopped
     • Onion: 1, chopped
     • Vegetable Broth: 2 cups
     • Olive Oil: 2 tablespoons
     • Salt and Pepper: To taste
   • Instructions: Sauté onion, add tomatoes and broth, then add okra and cook until tender.

2. Okra Stir-Fry

   • Ingredients:
     • Udupi Ladies Finger: 250g, chopped
     • Bell Pepper: 1, sliced
     • Garlic: 2 cloves, minced
     • Soy Sauce: 2 tablespoons
     • Olive Oil: 2 tablespoons
   • Instructions: Stir-fry garlic and bell pepper, add okra and soy sauce, and cook until tender.

3. Okra Tacos

   • Ingredients:
     • Udupi Ladies Finger: 200g, chopped
     • Corn Tortillas: 4
     • Avocado: 1, sliced
     • Salsa: 1 cup
     • Lime Juice: 1 tablespoon
   • Instructions: Sauté okra, fill tortillas, and top with avocado and salsa.

4. Grilled Okra

   • Ingredients:
     • Udupi Ladies Finger: 250g, whole
     • Olive Oil: 2 tablespoons
     • Salt and Pepper: To taste
     • Lemon Juice: 1 tablespoon
   • Instructions: Toss okra in oil and seasonings, grill until charred and tender.

5. Okra Salad

   • Ingredients:
     • Udupi Ladies Finger: 150g, blanched and chopped
     • Cherry Tomatoes: 100g, halved
     • Feta Cheese: 100g, crumbled
     • Olive Oil: 3 tablespoons
     • Balsamic Vinegar: 2 tablespoons
   • Instructions: Combine all ingredients in a bowl and toss gently to serve.

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