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
- Nutrient-Rich: Packed with vitamins A, C, K, and folate, as well as minerals like magnesium and potassium.
- Digestive Health: High in dietary fiber, it aids in digestion and helps prevent constipation.
- Blood Sugar Control: The low glycemic index and fiber content can help manage blood sugar levels.
- Heart Health: Antioxidants and fiber promote heart health by reducing cholesterol levels.
- 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
- Prep the Okra: Wash and dry the Udupi ladies finger thoroughly to reduce stickiness. Chop into 1-inch pieces.
- Heat Oil: In a pan, heat oil over medium heat.
- Sauté Onions: Add sliced onions and sauté until golden brown.
- Add Ginger-Garlic: Stir in ginger-garlic paste and sauté for another minute.
- Cook Tomatoes: Add chopped tomatoes, turmeric, red chili, and coriander powders. Cook until the tomatoes soften.
- 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.
- Finish with Garam Masala: Sprinkle garam masala on top and mix well. Garnish with cilantro.
- Serve: Enjoy hot with roti or rice.
5 Indian Recipes with Udupi Ladies Finger
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Bhindi Raita
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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.
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Ingredients:
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Stuffed Udupi Bhindi
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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.
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Ingredients:
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Bhindi Masala Fry
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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.
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Ingredients:
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Udupi Bhindi Pulao
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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.
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Ingredients:
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Udupi Bhindi Thepla
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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.
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Ingredients:
5 Non-Indian Recipes with Udupi Ladies Finger
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Okra and Tomato Stew
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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.
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Ingredients:
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Okra Stir-Fry
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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.
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Ingredients:
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Okra Tacos
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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.
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Ingredients:
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Grilled Okra
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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.
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Ingredients:
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Okra Salad
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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.
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Ingredients:
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!