Quick-seared okra with onions, chilli, turmeric and a light jeera–mustard tadka to keep it non-slimy. Blue defaults: measured oil, low-sodium.
Nutrition (est., 150 g): ~110–150 kcal • ~10–14 g carbs • ~3–4 g protein • ~5–7 g fat
Diabetic/Blue note: Eat Often/Moderate—okra fiber helps.
Weight-loss tips: No ghee, ask extra okra, keep semi-dry.
Local Names (Transliterated): Telugu Bendakaya Ullipaya Koora • Hindi Bhindi Pyaz ki Sabzi • Tamil Vendakkai Vengayam Poriyal • Kannada Bendekai Eerulli Palya
