Quick-seared okra with onion–tomato, jeera and garam masala; kept non-slimy with high-heat toss and light oil.
Nutrition (est., 150 g): ~110–160 kcal • ~10–14 g carbs • ~3–5 g protein • ~5–7 g fat
Diabetic/Blue note: Eat Often/Moderate—okra fibre helps.
Weight-loss tips: Semi-dry, no ghee, oil ≤1 tsp.
Local Names (Transliterated): Telugu Bendakaya Masala • Hindi Bhindi Masala • Tamil Vendakkai Masala • Kannada Bendekai Masala
