My insides burst with excitement whenever I see fresh bhindi at the market. It feels like a gazillion fireworks go off in my brain and before I know it, I’m elbow-deep in a box of vegetables, my hands frantically searching for the, firmest, greenest ‘lady fingers’.

In Johannesburg it’s very rare to come across good bhindi. It’s also known as okra or gumbo and it’s nutritional properties is outstanding. Bhindi is rich in vitamin A, magnesium, fiber, antioxidants and vitamin C. It’s also an excellent catalyst for maintaining heart health and regulating blood sugars. The cherry on top is that recent studies show that it may have anti-cancer properties.

Top Tip: Don’t add water to this dish. Bhindi is sticky when you fry it at first. Your dish is always ready when the stickiness of the vegetable is gone. Wash the Bhindi and dry it completely before cutting.

Ingredients (Meal for 4)

500 g Bhindi sliced in snowflake rounds 1 finger thick

1 onion diced

2 tbsp oil

salt to taste

1 tsp whole jeera seeds

2 black pepper cloves

1 tsp mustard seeds

3 green chillies slit in the middle

1 tsp garam masala

1 tsp mother-in-law masala (or whatever chillie powder you have)

1 tsp turmeric powder

1 tsp methie seeds

1 tsp crushed garlic and ginger

Method

1. In a large pan, heat oil on medium heat.

2. Add pepper, methie, jeera and mustard seeds to pan.

3. When the mustard seeds start to crackle, add onion and fry until translucent.

4. Add all your bhindi to the pan and mix in your spices, including the turmeric.

5. When a little bit of brown starts to appear on the bhindi, add fresh chillies and season with salt.

6. Stir your bhindi every 3-5 minutes until the stickiness of the vegetable goes away.

7. Garnish with coriander and serve with fluffy rice and kurdi.