Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons vegetable oil
- 1 tablespoon panch phoran (mixed Bengali spices)
- 2 bay leaves
- 1 onion, finely chopped
- 4 garlic cloves, finely chopped
- 1 tablespoon fresh ginger, peeled and grated
- 3 medium potatoes, cubed
- 450g fresh okra, washed and halved
- 350ml water
Directions
Heat the vegetable oil in a pan, then add the panch phoran, bay leaves, chopped onion, garlic and ginger. Cook on low heat for 3 or 4 minutes, until the mixture starts to brown.
Add the chopped potato, cover and cook for 5 minutes until it starts to soften.
Add the okra and mix well. Add the water, stir and lower the heat. Leave the mixture to simmer uncovered for around 5 minutes, until the okra is softened. Information: Serve with rice as a main, or as an accompaniment to dhal and other curries as part of a larger meal.