Spicy stuffed okra (serves 4)

500g okra

1tbsp sunflower oil

1tsp cumin seeds

1tsp fennel seeds

1 large onion, thinly sliced

For the stuffing:

50g gram (chickpea) flour

1tbsp sunflower oil

1tsp salt

1tsp mango powder (amchur)

1tsp ground cumin

1tsp ground turmeric

1/2tsp chilli powder

1. First, make the stuffing. In a dry frying pan, toast the gram flour over low heat for three to four minutes, until it starts to smoke and becomes aromatic. Add the oil and cook for another four to five minutes or until the flour begins to change colour.

2. Tip the gram flour mixture into a bowl, add the salt and spices and mix well. Set aside.

3. To prepare the okra pods, cut off the tops and slit them open lengthways. Fill each pod with half a teaspoon of the stuffing mixture.

4. Heat the oil in a wide frying pan over medium-low heat. Add the cumin and fennel seeds and cook for one to two minutes, until they begin to sizzle. Stir in the stuffed okra and sliced onion, increase the heat to medium and cook for two minutes, then cover the pan with a lid and cook for a further 20 minutes, until the okra is tender. Serve immediately.

Barley with vegetables and peanuts (serves 4)

200g pearl barley

1L water

1tbsp sunflower oil

1tsp cumin seeds

1 onion, finely chopped

100g toasted peanuts, lightly crushed using a pestle and mortar

5 spring onions, finely chopped

1 carrot, finely chopped

1 red pepper, cored, deseeded and finely chopped

1 green pepper, cored, deseeded and finely chopped

1tsp salt

1/2tsp chilli powder

1/2tsp ground cumin

1/2tsp garam masala

Pinch of freshly ground black pepper

Juice of 1 lime

1. Put the barley into a saucepan with the measured water and bring to the boil - this could take up to 10 minutes. Once it's boiling, reduce the heat to low, partly cover the pan with a lid and simmer for 50 minutes or until the barley is tender. Drain the barley and set aside.

2. Meanwhile, heat the oil in a large saucepan over medium-low heat. Add the cumin seeds and cook for one to two minutes, until they start to sizzle. Stir in the onion, increase the heat to medium and cook for two minutes, until it begins to soften.

3. Add the lightly crushed peanuts to the saucepan with the spring onions, carrot and peppers. Cover the pan with a lid, reduce the heat to low and cook for 10 minutes, until the vegetables are slightly cooked but retain crispness and bite.

4. Now add the salt, spices, pepper and cooked barley to the saucepan and mix well. Increase the heat to high and cook for one minute, then mix in the lime juice. Serve immediately.

Coconut chicken curry (serves 4)

1 1/2tbsp sunflower oil

1tsp mustard seeds

10 curry leaves

2 onions, thinly sliced

2 green chillies, thinly sliced

4 garlic cloves, finely chopped

1cm (1/2-inch) piece of fresh root ginger, peeled and finely chopped

1tsp salt

1tsp ground turmeric

1tsp ground coriander

1/2tsp ground cinnamon

8 skinless chicken pieces on the bone (I use 4 thighs and 4 drumsticks)

400ml can coconut milk

1. Heat the oil in a saucepan over medium-low heat. Stir in the mustard seeds and cook for one to two minutes, until they start to sizzle. Now mix in the curry leaves and, after one minute, add the onions and green chillies.

2. Reduce the heat to low and cook for five to six minutes, until the onions have softened. Stir in the garlic and ginger and cook for another two minutes.

3. Add the salt and spices to the saucepan and mix well. Cook for one minute, then stir in the chicken, increase the heat to high and cook for five minutes, until the chicken is sealed.

4. Stir in the coconut milk, then cover the pan with a lid, reduce the heat to low and cook for 35-40 minutes, until the chicken is cooked through. Serve immediately.

Chetna's Healthy Indian by Chetna Makan, photography by Nassima Rothacker, is published by Mitchell Beazley £20 (octopusbooks.co.uk).