Heart-Healthy Okra Curry
Discover the rich, aromatic flavors of this Heart-Healthy Okra Curry, a wholesome dish that’s perfect for those seeking nutrient-packed meals without compromising on taste. Made with fresh okra, warming spices like turmeric, cumin, and coriander, and a touch of heart-friendly olive oil, this vibrant curry is designed to nourish both the body and the soul. The addition of tomatoes and fragrant aromatics like garlic and ginger creates a flavorful base, while lemon juice and fresh cilantro provide a zesty, refreshing finish. Ready in under 40 minutes, this low-calorie vegan recipe pairs beautifully with whole grain rice or quinoa, making it a satisfying choice for lunch or dinner. Perfect for anyone embracing healthier eating habits, this curry bursts with antioxidants, fiber, and bold spices that are good for the heart—and the taste buds!
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, grated
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 2 medium tomato, finely chopped
- 1 teaspoon salt
- 1 cup water
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Wash the okra thoroughly and dry them completely. Trim the tops and cut them into approximately 1-inch pieces.
Heat the olive oil in a large pan over medium heat. Add the mustard seeds and cumin seeds, allowing them to sizzle for about 30 seconds until fragrant.
Add the chopped onion to the pan and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until the garlic is fragrant.
Add the turmeric powder, coriander powder, cumin powder, and red chili powder to the onion mixture, stirring well to coat the onions evenly with the spices.
Toss in the chopped tomatoes and salt, cooking until the tomatoes begin to soften and break down, about 3 minutes.
Add the okra to the pan, stirring to combine with the tomato-spice mixture. Cook for about 5 minutes, allowing the okra to start softening.
Pour in the water, stir well, and cover the pan. Reduce the heat to low and let the curry simmer for about 10-12 minutes, or until the okra is tender.
Remove the lid, increase the heat slightly, and let any excess liquid evaporate for 2 minutes, stirring occasionally.
Remove from heat and stir in the fresh lemon juice. Garnish with chopped cilantro before serving.
Serve hot with whole grain rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
579 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 19.5 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 569 mg | 44% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2526 mg | 54% | |
*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.
