Heart-Healthy Spicy Okra Stir Fry
Indulge in vibrant flavors and wholesome ingredients with our Heart-Healthy Spicy Okra Stir Fry, a quick and nutritious recipe perfect for busy weeknights. This flavorful dish highlights fresh okra sautéed with aromatic cumin seeds, garlic, and red onion, complemented by juicy tomatoes and a medley of warming spices like turmeric, smoked paprika, and red chili flakes. Finished with a refreshing sprinkle of cilantro and a splash of zesty lemon juice, this stir fry is not only packed with nutrients but also brimming with bold taste. Ready in just 35 minutes, this low-calorie, vegan-friendly recipe pairs beautifully with steamed brown rice or quinoa for a satisfying and heart-smart meal. Perfect for anyone seeking a delicious way to enjoy healthy eating!
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Recipe Information
Ingredients
- 400 grams Fresh okra
- 1 tablespoon Olive oil
- 2 cloves Garlic
- 1 medium Red onion
- 2 medium Tomatoes
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili flakes
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 2 tablespoons Fresh cilantro
- 1 teaspoon Lemon juice
Instructions
Wash the okra thoroughly and pat dry. Cut off the tips and stems, then slice the okra into half-inch rounds.
Peel and finely mince the garlic. Thinly slice the red onion. Dice the tomatoes into small cubes. Chop the fresh cilantro and set aside.
Heat the olive oil in a large nonstick skillet or wok over medium heat.
Add the cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.
Stir in the minced garlic and sliced onion. Cook for 2-3 minutes, stirring frequently, until the onion is translucent and soft.
Add the okra to the skillet and stir to coat it with the oil mixture. Cook for 5-7 minutes, stirring occasionally, until the okra begins to soften and any sliminess reduces.
Stir in the diced tomatoes, turmeric powder, red chili flakes, smoked paprika, salt, and ground black pepper. Mix well to combine.
Lower the heat to medium-low and cover the skillet. Cook for another 8-10 minutes, stirring occasionally, until the okra is tender and the flavors are well combined.
Remove the skillet from heat and stir in the freshly chopped cilantro and a splash of lemon juice.
Serve warm as a standalone dish or as a side with steamed brown rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1236 mg | 54% | |
| Total Carbohydrate | 58.4 g | 21% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 18.5 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 439 mg | 34% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2156 mg | 46% | |
*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.
