This series is a part of our attempt to bring the possibilities of fresh good-for-your-gut meals straight to your kitchen, pushing the boundaries of culinary flavours possible right at home, mixed with the flavour depths of fermentation.
Bhindi (Okra) is widely used vegetable that finds its way to a large number of homes. Adding a touch of fermentation can bring some variety to your plate and your gut microbes.
Side note on Amazake Mustard:
Our Mustard Chutney uses Amazake – a Japanese sweet rice ferment to blend off some of the rough ends of mustard seeds. Fermenting the mustard ensures preservation while unlocking new deeper flavours.
Cooking with this mustard paste really compliments Indian style cooks. Amazake adds a diverse group of good bacteria to your diet, even after cooking. The long ferment also breaks down the stubborn grains for more bio-availability to the body.
Amazake is rich in minerals such as zinc, copper and manganese along with Vitamins K & B.
Mustard are extremely nutritious for humans, lowering blood sugar levels, increased protection from infections and disease.
Makes a portion for two (approximately).
Ingredients:
- 250g okra, washed and dried
- 3-4 tsp of Amazake Mustard Chutney
- 1 large tomato, chopped
- 2 tsp Fermented Chilli Chutney (or 3-4 fresh green chillies)
- Spices – ½ tsp turmeric powder, fenugreek seeds, pinch of salt and pepper
- ½ tsp cumin seeds, ginger & garlic
- 2 tbsp of mustard oil (cold-pressed, preferably)
Method:
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Wash and pat-dry the okra, cut into 1-inch pieces.
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Add half the oil into a cooking pan, bring to sizzle and add the okra. Turn and cook for 2-3 minutes on high flame. Then remove from the pan.
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To the empty pan, add some oil and fenugreek seeds. As they change colour, add the cumin, turmeric, garlic and ginger. Followed by the tomatoes.
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As the tomatoes change colour, reduce the flame to low and add the mustard amazake. Here you can also add the chilli chutney or green chillies.
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Make sure not to overcook the paste. Add 3-4 tbsp of water to bring the curry together.
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To this add the cooked okra, mixing together to let the mustard paste get onto the okra.
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Reduce the paste to semi-solid consistency, leaving the okra be crisp and crunchy and your mustard bhindi should be ready.
We paired this up with a couscous salad with seeds and nuts, highly recommended. Have like this or serve thinly rolled chappati/ millet flatbread.
Nutritional benefits of this dish:
Okra as a veggie carries insoluble fibre that serves as food for the good bacteria in your gut. Fibre also enhances the strength of the intestinal wall, relieving symptoms of bloating and cramping. Mixed with fermented mustard, the body should benefit from the proper breakdown and absorption of bhindi easier than normal.