Indian Khana, Made Easy

The word "khana" in Indian Khana Made Easy means food. So come on, let's explore and cook some easy Indian food together including Gluten Free dishes.

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November 30, 2022

Chinese Okra Boosted with Protein

Did you know that Chinese okra is also known as Angled luffa, Vietnamese gourd, silk squash, and sponge gourd? 




Chinese okra is easy vegetable to cook with and can be boosted for nutrition with soy nuggets. We like using Nutrela brand soy nuggets. This brand offers the soy product in large and small chunks as well as granules. Soy nuggets are tasty and are a good source of protein. 




Today's dish is one of my favorites because the soy nuggets absorb the flavor when cooked with the Chinese okra.  When I eat the curry with rice, the juices come out and it's yummy. 


Ingredients
- Chinese okra*, 1 lb peeled and cut into 1" pieces
- 1 medium onion, chopped
- ½ cup soy nuggets (Nutrela mini chunks), soak in warm water for 15 to 20 minutes
- 2 to 3 green chilies, finely chopped
- ½" piece fresh ginger, peeled and minced
- ½ Tbsp Dhanjeera* powder 
- ½ Tbsp brown sugar or Jaggery
- 1 Tbsp Dry coconut powder
- 1 Tbsp sesame powder (optional)
- 1 tsp salt (or as needed)
- 1/8 tsp Turmeric powder
- Cilantro, chopped ( for garnish)

Ingredients for seasoning
- 1½ Tbsp Vegetable oil
- ½ tsp Mustard seeds
- ½ tsp Cumin seeds (jeera)
- 1 tsp urad dal (black gram lentil)



Directions

Step 1 - Transfer the nuggets into a colander and run them through the water and allow them to drain off the excess water. Set aside. 

Step 2 - Heat oil in a nonstick frying pan on medium heat. Add urad dal and stir for 30 to 45 seconds and follow it up with mustard and cumin seeds. 

Step 3 - When they sizzle, add dhanjeera and turmeric powder. Stir for 10 seconds and then add green chilies, ginger, and onion. Stir for a couple of minutes and then add squash, drained nuggets, brown sugar and salt. 





Step 4 - Mix well and cook under closed lid on medium heat. Stir intermittently and after 6 to 8 minutes, the squash will turn soft and release plenty of water. At this time, remove the lid and continue to cook until the squash is well cooked and water is absorbed. The curry may seem to look slightly oil. 

Step 5 - Next add coconut and sesame powder and mix well for 30 seconds and remove from heat. Transfer into a serving bowl and garnish with cilantro and enjoy it with warm rice, quinoa or rotis. 



Quick Tips
1) You can substitute zucchini squash for Chinese okra as well. 
2) Dhanjeera powder is powdered cumin and coriander seeds.


If you like this recipe, check out our other recipes with Chinese okra like the Sweet and Sour Chutney and the Skintastic Gourd Stir Fry