Bendakaya Pulusu (ladies finger) is a classic Andhra-style curry made with okra, tamarind, and spices. Its tangy, spicy flavor makes it a perfect companion for steamed rice. Nutritious and light on the stomach, this dish is easy to prepare and a regular in many Telugu households. The natural sliminess of okra gives the pulusu a unique texture while enhancing digestion.
Ingredients:
- Ladies Finger (Okra/Bendakaya) – 250g (cut into 1-inch pieces)
- Tamarind – lemon-sized (soaked and pulp extracted)
- Onion – 1 (chopped)
- Tomato – 1 (chopped)
- Green Chillies – 2 (slit)
- Jaggery – small piece (optional)
- Turmeric – ¼ tsp
- Red Chilli Powder – 1 tsp
- Salt – to taste
- Water – 1.5 to 2 cups
Preparation Steps:
- Heat a little oil in a pan. Add chopped onions and green chillies. Sauté till soft.
- Add chopped tomatoes and cook until they turn completely mushy.
- Now add the chopped bendakaya. Mix well and cook for 2–3 minutes.
- Add turmeric, salt, and red chilli powder. Stir gently.
- Pour in tamarind extract and enough water. Let it boil for 8–10 minutes.
- Add jaggery if using. Simmer until okra is soft and the pulusu thickens slightly.
- Serve hot with plain rice.
Health Benefits
- Rich in fiber, helps improve digestion and prevent constipation.
- Contains Vitamin C, which boosts immunity.
- Good source of folate, important for heart health and during pregnancy.
- Low in calories, making it suitable for weight management.
- Its mucilaginous texture supports gut health and may help control blood sugar levels.
Tips
- Always wash okra and pat dry before chopping to reduce sliminess.
- Add okra after tomatoes turn mushy to avoid stickiness.
- Do not overcook; soft cooking helps retain taste.
- A small piece of jaggery balances tamarind sourness.
Variations
- Add drumsticks along with okra for a mixed-vegetable pulusu.
- Use sambar powder instead of plain chilli powder for a spicier version.
- For a no-onion version, skip onions and use only tomatoes and green chillies.
- A thicker pulusu can be made by adding a little rice flour slurry.