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Okra, a vegetable that is foreign to many in this part of the world was a staple in our house. When I moved to Canada I couldn’t find the tender okra often at my grocery store. If it was available, it was over ripe and hard and not the tender, fresh okra that I was used to cooking. From a staple it became a special occasion guest in my kitchen.

Okra, is also known Lady’s Finger in many parts of the word is of North East African origin. Okra is an excellent source of Dietary Fibre, Vitamin A, C and Folates. Okra pods are also rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. They contain a good amount of vitamin K as well.

You can use them in stews, stir fry them and also bake them to make crispy chips.If you want to add it to your diet, I have one of the recipes here that I enjoyed thoroughly growing up but found myself not making enough of since I moved to Canada. It is also called Okra Masala or Bhindi Masala.

Recently I found the tender Okra at Longo’s in my neighbourhood so I decided to make simple “Okra masala” using Good Food For Good Tikka Masala sauce but you can make it with the simple “Masala” recipe as well.


  1. Tender Okra – 250g
  2. Onion sliced – 1 cup
  3. Good Food For Good Tikka Masala Sauce 1 cup
  4. Sea salt – 1/2 tsp
  5. Coconut oil – 2 tbsp



  1. Wash and dry the okra with a towel and remove the tops.
  2. Slice in four lengthwise and keep aside.
  3. Heat the oil in a flat bottom cast iron pan
  4. Stir fry okra with salt, keep stirring till the sticky substance is cooked
  5. Add onions and stir fry till onions are cooked
  6. Add the Good Food For Good Tikka Masala sauce and cook for a few minutes.
  7. Garnish with cilantro and serve with warm naan or Roti.


Traditional north Indian home meals always had a dry vegetable dish like okra masala, a daal masala , roti(chapati) and rice with aside of small salad seasoned  lemon juice .


Good Food For Good Tikka Masala Sauce

Good Food For Good tikka masala cooking sauce, keto, whole30 approved, paleo, quick meals, healthy