Bendanso Stu (Okra Stew)

Bendanso Stu (Okra Stew)
Staff Writer
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.

2
Servings
692
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.

Nutritional Facts

Total Fat
53g
76%
Sugar
8g
9%
Saturated Fat
24g
100%
Cholesterol
111mg
37%
Carbohydrate, by difference
24g
18%
Protein
29g
63%
Vitamin A, RAE
292µg
42%
Vitamin B-12
5µg
100%
Vitamin C, total ascorbic acid
6mg
8%
Vitamin K (phylloquinone)
14µg
16%
Calcium, Ca
424mg
42%
Choline, total
2mg
0%
Fiber, total dietary
3g
12%
Folate, total
16µg
4%
Iron, Fe
4mg
22%
Magnesium, Mg
44mg
14%
Niacin
5mg
36%
Pantothenic acid
1mg
20%
Phosphorus, P
262mg
37%
Selenium, Se
25µg
45%
Sodium, Na
510mg
34%
Vitamin D (D2 + D3)
2µg
13%
Water
324g
12%
Zinc, Zn
7mg
88%

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.