High Protein Okra with Minced Meat
Elevate your meal prep with this "High Protein Okra with Minced Meat" recipe—a delicious and nutrient-packed dish that's perfect for a wholesome dinner. This savory creation combines tender okra with flavorful minced beef or chicken, infused with aromatic spices like cumin, coriander, and cayenne pepper for a bold, warming taste. Tomato paste adds depth, while fresh coriander provides a vibrant burst of freshness. Not only is this dish high in protein, but it's also rich in fiber thanks to the okra, making it a great choice for healthy eating. Ready in just 45 minutes, this easy-to-make skillet recipe pairs beautifully with rice, quinoa, or flatbread, transforming simple ingredients into a satisfying and nutritious meal. Ideal for meal prep or serving to guests, this recipe is a must-try for lovers of hearty, flavorful fare.
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Recipe Information
Ingredients
- 500 grams okra
- 300 grams minced beef or chicken
- 1 large onion
- 3 pieces garlic cloves
- 2 tablespoons tomato paste
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 1 cup water
- 2 tablespoons fresh coriander
Instructions
Wash the okra thoroughly and pat it dry with a clean kitchen towel. Trim the ends and cut them into 1-inch pieces.
Finely chop the onion and garlic cloves.
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 3-4 minutes.
Increase the heat to medium-high and add the minced meat to the skillet. Cook until it is browned and cooked through, breaking it apart with a spoon as it cooks, about 5-7 minutes.
Stir in the tomato paste, cumin powder, coriander powder, cayenne pepper, salt, and black pepper. Cook for an additional 2 minutes to blend the flavors.
Add the chopped okra to the skillet and mix well with the meat and spices.
Pour in the water, stir, and bring the mixture to a gentle boil.
Reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the okra is tender and the flavors have melded together.
Stir occasionally to ensure nothing sticks to the bottom of the skillet.
Once cooked, remove from heat and garnish with freshly chopped coriander.
Serve hot with rice, quinoa, or your preferred side.
Nutrition Facts
Calories |
1325 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.6 g | 116% | |
| Saturated Fat | 28.7 g | 144% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 3287 mg | 143% | |
| Total Carbohydrate | 72.7 g | 26% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 21.6 g | ||
| Protein | 66.9 g | 134% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 597 mg | 46% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 3219 mg | 68% | |
*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.
