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SPICED OKRA
13

SPICED OKRA

NUTRITION
HEALTHY RECIPES
Oct 19, 2024

SPICED OKRA

Spiced okra is a flavourful and healthy Indian dish, where sliced okras are stir-fried with aromatic spices like cumin, turmeric, and coriander to make this cuisine. Chapati or rice is generally followed after vegetable stir-fry to make a complete meal. The fleshy sautéed onions and tomatoes can neutralise such earthy-tasting okra’s bitterness to find a good balance between sweetness and acidity. Spiced okra is good for when you want something that’s a little filling but vegan and gluten-free. It is not hard to prepare by any means, and you will be deriving homemade Indian flavour to feel warm about.

RECIPE CATEGORY

Lunch, Dinner, Side

SERVING SIZE

1

CUISINE

Indian, South Asian

PREPARATION / TECHNIQUES

Stir-Fry, One-Pot Wonders, Quick & Easy

OCCASION / HOLIDAY

Weeknight Dinner, Family Meals, Picnic, Potluck

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Low Chickpea curry sterol, High Fibre, Quick & Easy

DISH TYPE

Vegetable Stir-Fry, Side

INGREDIENTS

  • 100g okra, sliced
  • 1/4 onion, finely chopped
  • 1/4 tomato, chopped
  • 1/4 tsp turmeric powder
  • 1/4 tsp coriander powder
  • 1/4 tsp cumin seeds
  • 1 tsp oil
  • Salt, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories:85
  • Protein: 2g
  • Fat: 3g
  • Carbohydrates: 12g
  • Fibre: 4g
  • Sodium: 300mg

PREPARATION OF SPICED OKRA

  • Prepare the okra: Prepare the okra by washing it, then adequately dries thoroughly, cut into the same size for uniform cooking. Drying okra helps prevent the okra from becoming slimy when being cooked.
  • Heat the oil: Add 1 teaspoon of oil in a pan over medium heat. Add 1/4 teaspoon cumin seeds once it is hot, and let them crackle for a few seconds.
  • Sauté the onions and tomatoes.: Start by dicing the onions and sauté them in a pan until they turn transparent, then add the chopped tomatoes and allow them to become soft.
  • Add spices: Add turmeric powder, coriander powder, and salt. Toss very well so that onions and tomatoes are well coated with spice.
  • Cook the okra: Put the sliced okra in a pan and stir well together. Fry it over medium heat, stirring from time to time, until it is tender but slightly crispily crispy on its edges. It takes about 10-12 minutes.
  • Finish and serve: Serve the okra hot. Once it is done, garnish it with some chopped coriander and serve it along with chapati, naan, or rice.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

  • It should be drained very well before cooking to remove the sliminess from the dish.
  • Stir occasionally, so okra cooks entirely without becoming mushy and overcooked.
  • To flavour it, sprinkle some garam masala powder in the last stage of cooking.

VARIATIONS

  • Add the chopped green chillies for a hot zing.
  • Fill the dish further using okra along with diced potatoes or bell peppers.
  • You can add fresh coriander leaves or juice squeezed with lemon added to give a refreshing flavour.

PREPPING AND STORAGE

  • Fridge: Refrigerate it in an airtight container in the fridge for up to 2 days. Always ready to be heated up in a pan or microwave before consuming.
  • Freezing: The texture of okra is lost during freezing; thus, Spiced okra should preferably be prepared fresh.

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