Heart-Healthy Okra with Minced Meat
Packed with vibrant flavors and wholesome ingredients, our "Heart-Healthy Okra with Minced Meat" is the perfect option for a nutritious, comforting meal. Featuring tender okra simmered in a fragrant blend of lean ground turkey, aromatic spices like cumin and coriander, and a rich tomato-based broth, this dish is as delicious as it is good for you. Low in sodium and high in protein, it pairs beautifully with cooked brown rice or quinoa for a complete, heart-smart dinner. Ready in under an hour, this recipe is ideal for busy weeknights while catering to health-conscious eaters looking to enjoy satisfying, guilt-free meals. Garnished with fresh parsley and brightened with a touch of lemon juice, it’s a feast for both the eyes and the palate! Keywords: heart-healthy okra recipe, minced meat recipes, low-sodium meals, healthy comfort food.
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Recipe Information
Ingredients
- 500 grams okra
- 250 grams lean ground turkey
- 1 medium onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 2 tablespoons tomato paste
- 100 milliliters water
- 200 milliliters low-sodium chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Rinse the okra under cold water and trim the stems. Cut each okra into 1-inch pieces.
Finely chop the onion and mince the garlic cloves.
Heat olive oil in a large non-stick pan over medium heat.
Add the chopped onion and garlic, sauté for 2-3 minutes until they become translucent.
Add the lean ground turkey to the pan, cooking and breaking it into small pieces until it is no longer pink, about 5 minutes.
Stir in the tomato paste, cooking for an additional 2-3 minutes to enhance the flavor.
Add the chopped okra to the pan, stirring well to combine with the meat mixture.
Pour in the water and low-sodium chicken broth, mixing everything thoroughly.
Sprinkle the ground cumin, ground coriander, salt, and black pepper over the mixture, stirring again to blend the spices evenly.
Cover the pan and let the mixture simmer over low heat for 20-25 minutes until the okra is tender and the flavors have melded together.
If the mixture becomes too dry, add a little more water or broth as needed during the simmering process.
Remove the pan from heat and stir in the fresh lemon juice, adjusting seasoning if necessary.
Garnish the dish with freshly chopped parsley before serving.
Serve warm over cooked brown rice or whole grain quinoa for a complete heart-healthy meal.
Nutrition Facts
Calories |
773 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.8 g | 45% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 179 mg | 60% | |
| Sodium | 2093 mg | 91% | |
| Total Carbohydrate | 68.0 g | 25% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 20.5 g | ||
| Protein | 66.0 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 596 mg | 46% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2923 mg | 62% | |
*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.
