Low Sodium Okra Curry
Discover the flavors of a hearty yet health-conscious dish with this **Low Sodium Okra Curry**. Perfect for anyone seeking a flavorful plant-based option, this vibrant curry is packed with fresh okra, aromatic spices like cumin, coriander, and garam masala, and a touch of tangy lemon juice. The use of low sodium vegetable broth keeps the dish light on salt while still delivering bold taste. The curry is simmered to perfection, creating tender okra coated in a rich, tomato-based sauce. Finished with fresh cilantro for a burst of freshness, this curry pairs beautifully with steamed rice or warm flatbreads. Ready in under 45 minutes, it’s the ultimate guilt-free comfort food that’s as nourishing as it is delicious—ideal for health-conscious cooks searching for a flavorful, low sodium recipe.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons coconut oil
- 1 large yellow onion
- 2 medium ripe tomatoes
- 3 large garlic cloves
- 1 inch fresh ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 cup low sodium vegetable broth
- 0.25 cup fresh cilantro leaves
- 1 tablespoon lemon juice
Instructions
Wash the okra thoroughly and pat them dry with a towel. Cut off the ends and slice them into 1/2-inch pieces.
Finely chop the onion and tomatoes, and mince the garlic and ginger.
Heat the coconut oil in a large pan over medium heat. Add the chopped onions and sauté until they become translucent, about 5 minutes.
Add the minced garlic and ginger to the pan and cook for an additional 1-2 minutes until fragrant.
Stir in the ground coriander, cumin, turmeric powder, and red chili powder. Cook the spices for another 1 minute to release their flavors.
Add the chopped tomatoes to the pan, mix well, and cook until they start to break down and create a thick sauce, about 5 minutes.
Add the sliced okra to the pan, stirring to coat them with the spice mixture. Cook for about 5-6 minutes, allowing the okra to lightly brown.
Pour in the low sodium vegetable broth, reduce the heat to low, and cover the pan. Simmer for about 15 minutes, or until the okra is tender and cooked through.
Stir in the garam masala and adjust the seasoning if necessary, keeping in mind to maintain low sodium levels.
Remove from heat and stir in the freshly chopped cilantro and lemon juice.
Serve the okra curry hot with steamed rice or your choice of bread.
Nutrition Facts
Calories |
613 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 218 mg | 9% | |
| Total Carbohydrate | 79.2 g | 29% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 22.0 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 592 mg | 46% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2929 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.
