Mediterranean Diet Okra Curry
Dive into a vibrant fusion of flavors with this Mediterranean Diet Okra Curry, a nutritious and delicious recipe that celebrates wholesome ingredients and bold spices. Featuring tender okra simmered in a rich tomato-based sauce seasoned with cumin, coriander, turmeric, and a hint of chili, this dish is a perfect balance of warmth and zest. Fresh cilantro and a squeeze of lemon add a bright, refreshing finish, while olive oil ensures it aligns beautifully with Mediterranean-inspired dietary principles. Ready in just 45 minutes, this easy-to-make, plant-forward curry pairs wonderfully with whole grain rice or crusty bread, making it an ideal choice for a healthy weeknight dinner. Perfect for fans of vibrant veggie curries, this recipe is a testament to the harmonious blend of Middle Eastern and Mediterranean influences. Keywords: Mediterranean Diet, Okra Curry, plant-based recipe, healthy dinner, vegetarian, quick curry recipe, turmeric, cumin.
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Recipe Information
Ingredients
- 500 grams Okra
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 minced Garlic cloves
- 2 medium, chopped Fresh tomatoes
- 1 tablespoon Tomato paste
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 ml Water
- 2 tablespoons, chopped Fresh cilantro
- 0.5 juiced Lemon
Instructions
Wash the okra thoroughly and pat dry. Trim the ends and slice them into 1-inch pieces.
Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and continue to sauté for another 1-2 minutes until fragrant.
Stir in the chopped tomatoes and tomato paste, cooking for about 5 minutes until the tomatoes start to soften.
Add ground cumin, ground coriander, turmeric powder, red chili powder, salt, and black pepper. Mix well to evenly coat the onion-tomato mixture with spices.
Add the sliced okra to the pan and stir gently to combine with the spiced tomato mixture.
Pour in the water and bring the mixture to a gentle simmer. Cover the pan and let it cook for about 15-20 minutes, or until the okra is tender.
Stir occasionally and adjust seasoning to taste. Ensure the curry does not stick to the bottom of the pan.
Once the okra is cooked, turn off the heat and sprinkle with fresh lemon juice and chopped cilantro.
Serve hot as a main dish or a side alongside whole grain rice or fresh bread.
Nutrition Facts
Calories |
600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3065 mg | 133% | |
| Total Carbohydrate | 78.3 g | 28% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 24.4 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 591 mg | 45% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2861 mg | 61% | |
*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.
