Heart-Healthy Okra and Potato Curry
Delight in the vibrant flavors and health benefits of our Heart-Healthy Okra and Potato Curry—an irresistible vegan dish that’s as nutritious as it is delicious. Packed with fiber-rich okra and tender potatoes, this curry strikes the perfect balance of warmth and spice with a medley of fragrant seasonings, including turmeric, cumin, and coriander. Simmered in low-sodium vegetable broth and finished with a sprinkle of fresh cilantro, this recipe is designed to support heart health without sacrificing bold taste. Perfect for busy weeknights, it comes together in just 45 minutes and pairs beautifully with whole grain rice or whole wheat flatbreads for a wholesome, satisfying meal. Keywords: okra curry, heart-healthy recipes, vegan comfort food, easy curry recipe, health-conscious cooking.
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Recipe Information
Ingredients
- 300 grams okra
- 2 medium potatoes
- 1 large onion
- 2 medium tomato
- 3 cloves garlic cloves
- 1 inch piece ginger
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.25 teaspoon ground black pepper
- 1 cup low-sodium vegetable broth
- 2 tablespoons fresh cilantro
- to taste salt
Instructions
Wash the okra thoroughly, pat dry with a kitchen towel, and cut off the tips and ends. Slice them into 1/2 inch pieces.
Peel and dice the potatoes into bite-sized cubes.
Finely chop the onion and tomatoes. Mince the garlic and grate the ginger.
In a large non-stick pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds and sauté until they begin to crackle.
Add the chopped onion and sauté until they become translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, and sauté for another 2 minutes until fragrant.
Add the chopped tomatoes and cook for 3-4 minutes until they soften, stirring occasionally.
Add the turmeric powder, coriander powder, red chili powder, and ground black pepper. Stir well to combine the spices.
Add the diced potatoes to the pan, stirring to coat them with the spices. Cook for another 5 minutes.
Add the chopped okra and stir. Pour in the low-sodium vegetable broth and add salt to taste.
Cover the pan with a lid, reduce the heat to low-medium, and let it simmer for about 15-20 minutes, or until the potatoes are tender and the okra is cooked.
Garnish the curry with chopped fresh cilantro just before serving.
Serve hot with whole grain rice or whole wheat flatbreads for a complete, heart-healthy meal.
Nutrition Facts
Calories |
996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2949 mg | 128% | |
| Total Carbohydrate | 164.6 g | 60% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 40.7 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 488 mg | 38% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 4330 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
