Pan-fried Okra with dried Mango

Serves 4 as a side dish

Ingredients:

3 tbsp oil

1tsp cumin seeds

¼ tsp asafoetida

100g white potato peeled & cubed into 1cm square

200g Okra – washed & dried, tops removed and cut onto 1 cm rounds

1 tsp finely chopped ginger

2 tsp finely chopped garlic

2 tsp ground coriander

2 tsp ground cumin

½ tsp turmeric

¼ tsp chilli powder

½ tsp Himalayan salt

½ tsp jaggery

½ tsp chaat masala

1 tbsp freshly chopped coriander + 1 tbsp to garnish

Cooking Instructions:

1. Heat the oil in a pan, at a low heat, add the cumin seeds followed by the asafoetida, sizzle for a few seconds before adding the cubed potatoes. Coat the potatoes in the seasoned oil and stir fry for 3-4 minutes on a low heat until they stir-fry and have lost their wetness.
2. Add the garlic and ginger – stir and cook for 2 minutes or until the moisture has evaporated.
3. Increase the heat to medium and add the Okra and quickly mix into oils to prevent slime releasing from the Okra. Once they are thoroughly coated add the dry spices and jaggery but not the chaat masala, stir well and cook for 2-3 minutes and the spices are releasing the oil.
4. Continue to stir fry but ensure it doesn’t get too crispy.  Cook for about 3-4 minutes, moderate the temperature back to low once any water has been released.
5. Cook on a low heat with the lid on for about 8-10 minutes or until the okra and potatoes are cooked.
6. Garnish with fresh coriander & chaat masala
7. Enjoy with chapatti or paratha’s.

Kumud Gandhi

Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace.  In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing.  Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.