Heart-Healthy Stir-Fried Okra
Looking for a vibrant and nutritious side dish that’s as good for your health as it is for your taste buds? This heart-healthy stir-fried okra recipe combines fresh okra with antioxidant-rich cherry tomatoes, aromatic garlic and red onion, and a dash of warm spices like turmeric and cumin for a delicious dish that’s big on flavor without sacrificing nutrition. Cooked in heart-friendly olive oil and finished with a splash of zesty lemon juice and a sprinkle of fresh cilantro, this quick recipe is perfect for any meal. With just 15 minutes of prep and cook time, it’s an easy way to enjoy a wholesome, low-sodium dish that pairs beautifully with brown rice or quinoa for an energizing, wholesome meal. Whether you're a fan of stir-fry or looking to incorporate more veggies into your diet, this recipe checks all the boxes for a healthy and satisfying option!
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Recipe Information
Ingredients
- 400 grams fresh okra
- 2 tablespoons olive oil
- 1 medium red onion
- 3 units garlic cloves
- 200 grams cherry tomatoes
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons ground cumin
- 0.25 teaspoons black pepper
- 1 tablespoon low-sodium soy sauce
- 2 tablespoons fresh cilantro
- 1 unit lemon
Instructions
Wash the fresh okra thoroughly and pat dry with a clean towel. Trim the stems and cut each okra into 1-inch pieces.
Peel the red onion and slice it thinly. Mince the garlic cloves. Halve the cherry tomatoes. Set everything aside.
Heat 2 tablespoons of olive oil in a large non-stick skillet or wok over medium heat.
Add the chopped onion to the skillet and sauté for 2-3 minutes until softened and lightly translucent.
Stir in the minced garlic and cook for 1 minute, being careful not to let it burn.
Add the sliced okra to the skillet and stir well to coat with the oil and aromatics.
Sprinkle the turmeric, cumin, and black pepper over the okra, and stir to evenly distribute the spices.
Cook the okra for 5-7 minutes, stirring frequently, until it begins to lightly brown and becomes tender but not slimy.
Add the cherry tomatoes and low-sodium soy sauce to the skillet. Stir and cook for an additional 2-3 minutes until the tomatoes soften slightly.
Remove the skillet from heat. Squeeze the juice of one fresh lemon over the stir-fried okra and garnish with chopped fresh cilantro.
Serve immediately as a side dish or paired with brown rice or quinoa for a heart-healthy meal. Enjoy!
Nutrition Facts
Calories |
525 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 554 mg | 24% | |
| Total Carbohydrate | 61.2 g | 22% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 18.2 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 434 mg | 33% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2071 mg | 44% | |
*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.
