Bendanso Stu (Okra Stew)

Staff Writer
Bendanso Stu (Okra Stew)
Bendanso Stu (Okra Stew)
Shireen Sequeira

Bendanso Stu (Okra Stew)

Okra (aka "lady’s finger") is stewed gently in coconut milk and basic spices — resulting in a curry that is delicately flavored. Do note that the flavor of coconut milk is very dominant here. This curry teams up very well with fried fish and white rice. I am sure it will taste great with brown (or red) boiled rice as well.

Ready in
25-30 m
2
Servings
696
Calories Per Serving
Deliver Ingredients

Notes

*Note: You can use either fresh coconut or coconut milk powder, although it is probably easier to use the powder.

If using fresh coconut, cut it in ½ and scoop out the flesh. Grate the flesh into the bowl of a food processor and add approximately ½ cup warm water. Pulse for 3-4 seconds and line a bowl with cheesecloth. Transfer the ground coconut to the cheesecloth, twist it into a bundle, and squeeze to extract the thick milk. Dilute with enough water to make the 2 cups thin milk. Repeat the process (on another coconut without diluting at the end) to obtain 1 cup thick milk (you may need several coconuts to extract all the milk required).

If using coconut milk powder, dissolve 6 tablespoons coconut milk powder in 1 ½ cups warm water to make the thin milk, and dissolve 6 tablespoons powder in ¾ cup warm water to make the thick milk.

Ingredients

  • 2 tablespoons vegetable oil or ghee
  • 4 green chile peppers, slit, plus more to taste
  • One 1-inch piece ginger, chopped finely
  • 2 medium-sized onions, sliced thinly
  • 1/2 pound (about 12-15) large okra, ends trimmed
  • 2 cups thin coconut milk*
  • 1/2 teaspoon turmeric
  • 2 pinches of ground cumin (optional)
  • 1 cup thick coconut milk
  • Salt, to taste
  • 2 teaspoons vinegar
  • Steamed rice, for serving

Directions

Heat the oil or ghee in a heavy-bottomed pan over medium-low heat and fry the chile peppers until transparent, less than 1 minute. Add the ginger and onions and fry until the onions turn translucent, about 3-4 minutes.

Add the okra and fry for about 2 minutes. Add the thin coconut milk, turmeric, and cumin, if using, and cook uncovered until tender but not mushy. Season with salt, to taste.

When the okra is tender, add the thick coconut milk and bring the stew to a boil over high heat. Add the vinegar, stir, and remove from heat. Serve hot with rice.

Okra Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Okra Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
63g
97%
Sugar
11g
N/A
Saturated Fat
44g
100%
Protein
10g
20%
Carbs
35g
12%
Vitamin A
84µg
9%
Vitamin B6
0.9mg
45.4%
Vitamin C
166mg
100%
Vitamin E
4mg
20%
Vitamin K
49µg
61%
Calcium
175mg
18%
Fiber
7g
29%
Folate (food)
142µg
N/A
Folate equivalent (total)
142µg
36%
Iron
10mg
54%
Magnesium
205mg
51%
Monounsaturated
12g
N/A
Niacin (B3)
4mg
19%
Phosphorus
362mg
52%
Polyunsaturated
3g
N/A
Potassium
1334mg
38%
Riboflavin (B2)
0.2mg
10.5%
Sodium
1318mg
55%
Thiamin (B1)
0.4mg
26.3%
Trans
0.1g
N/A
Zinc
2mg
16%