Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Okra, wiped dry and cut into rounds | 480 g | Sweet, Astringent · Cooling |
 Peanuts, roasted and ground coarse | 55 g | Sweet, Astringent · Heating |
 Sesame seeds, toasted and ground | 20 g | Sweet, Bitter, Astringent · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Peanut oil, for the pan | 20 g | Sweet · Heating |
 Amchur powder, finely sifted | 4 g | Sour, Astringent · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Complete the chopping and grinding for the okra, peanuts, and sesame seeds, then set each component beside the stove in the order it enters the recipe.
- Spread the dry okra rounds in hot peanut oil and let their cut faces sear before turning them. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Sprinkle coriander and turmeric over the pan. Work over low heat for 8–10 minutes; continue once a thin knife slides through the largest piece without resistance.
- Cook uncovered until the pieces stop drawing sticky threads. Maintain steady low heat for 9–11 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Toss in the coarse peanut, sesame, amchur, and salt. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Remove the shaak when the nut coating smells toasted. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Gujarati Okra Peanut Shaak for 3 minutes uncovered off the burner; turn the pieces once, check that no steam is softening the surface, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
A nutty dry coating gives this Gujarati okra shaak generous texture Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: reduce the amchur and favor coriander. Kapha: halve the peanut mixture and keep the oil modest.
USDA Nutrition Facts for Gujarati Okra Peanut Shaak
| Nutrient | Per 100g | Per Serving (1 serving (147g)) |
|---|---|---|
| Energy (Calories) | 135 kcal | 199 kcal |
| Protein | 4.7 g | 7.0 g |
| Total Carbohydrates | 9.6 g | 14.2 g |
| Dietary Fiber | 4.3 g | 6.4 g |
| Total Sugars | 1.7 g | 2.5 g |
| Total Fat | 10.0 g | 14.7 g |
| Calcium | 115.2 mg | 169.9 mg |
| Iron | 1.77 mg | 2.61 mg |
| Magnesium | 77.4 mg | 114.2 mg |
| Phosphorus | 110.5 mg | 163.0 mg |
| Potassium | 343 mg | 505 mg |
| Sodium | 271 mg | 400 mg |
| Zinc | 1.09 mg | 1.61 mg |
| Copper | 0.35 mg | 0.51 mg |
| Manganese | 0.99 mg | 1.46 mg |
| Selenium | 2.6 µg | 3.9 µg |
| Vitamin C | 18.9 mg | 27.9 mg |
| Vitamin A (RAE) | 29.5 µg | 43.5 µg |
| Vitamin E | 2.36 mg | 3.47 mg |
| Vitamin K | 25.9 µg | 38.2 µg |
| Thiamin (Vitamin B1) | 0.25 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.11 mg |
| Niacin (Vitamin B3) | 2.11 mg | 3.12 mg |
| Vitamin B6 | 0.23 mg | 0.35 mg |
| Folate (DFE) | 74.5 µg | 110.0 µg |
| Choline | 15.9 mg | 23.5 mg |
