Low Fat Okra Curry
Savor the wholesome goodness of this Low Fat Okra Curry, a light yet flavor-packed dish perfect for health-conscious food lovers. Combining tender okra, aromatic spices, and creamy low-fat yogurt, this curry offers a guilt-free indulgence with a vibrant medley of textures and tastes. The recipe embraces a minimal use of oil and fresh ingredients, including cumin, coriander, turmeric, and curry leaves, creating a fragrant base that harmonizes beautifully with the okra’s natural earthiness. Ready in just 40 minutes, this curry pairs effortlessly with steamed rice or chapati, making it an ideal choice for a quick, nutritious dinner. Healthy, satisfying, and easy to prepare, this low-fat okra curry is a delightful way to enjoy Indian flavors while keeping it light.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 1 medium onion
- 1 large tomato
- 1 inch piece ginger
- 3 pieces garlic cloves
- 1 small green chili
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 0.5 teaspoon mustard seeds
- 10 leaves curry leaves
- 100 grams low-fat yogurt
- 100 ml water
- 1 teaspoon cooking oil spray
- 2 tablespoons, chopped fresh coriander leaves
Instructions
Wash the okra thoroughly, dry it with a kitchen towel, and cut off the ends. Slice the okra into 1-inch pieces.
Finely chop the onion, tomato, ginger, garlic, and green chili. Set them aside.
In a large non-stick pan, spray a tiny amount of oil and heat over medium heat.
Add mustard seeds and let them splutter. Then, add curry leaves and sauté for a few seconds until fragrant.
Add the chopped onion to the pan. Cook until the onion becomes translucent, about 4-5 minutes.
Add the ginger, garlic, and green chili to the pan and sauté for 2 minutes until aromatic.
Mix in the chopped tomato and cook until it softens, about 3-4 minutes.
Stir in the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Cook for another 2 minutes until the spices are well combined.
Add the sliced okra to the pan. Stir well to coat the okra with the spice mixture.
Pour in the water, cover the pan with a lid, and let it cook on low heat for about 10-15 minutes or until the okra is tender.
Once the okra is cooked, reduce the heat to low and add the low-fat yogurt, stirring continuously to blend it in without curdling.
Turn off the heat and garnish with chopped fresh coriander leaves.
Serve hot with steamed rice or chapati.
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 4230 mg | 184% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 38.0 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 752 mg | 58% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2626 mg | 56% | |
*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.
