Mediterranean Diet Spicy Okra Stir-Fry
Experience the vibrant, bold flavors of the 'Mediterranean Diet Spicy Okra Stir-Fry,' a health-conscious dish combining fresh, nutrient-packed vegetables with aromatic spices. This recipe features tender okra, sweet cherry tomatoes, and crisp bell peppers, all enhanced by a medley of cumin, cayenne pepper, and smoked paprika for a delightful, smoky heat. Sautéed in heart-healthy extra virgin olive oil and brightened with a splash of lemon juice, this stir-fry is a quick, 35-minute dish perfect for busy nights. Garnished with fragrant parsley, it serves as a versatile side or light main course, seamlessly aligning with Mediterranean lifestyle principles. Bursting with color, texture, and spicy, zesty notes, this dish is sure to become a favorite in your healthy eating routine.
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Recipe Information
Ingredients
- 450 grams Fresh okra
- 200 grams Cherry tomatoes
- 1 medium Red onion
- 1 medium Red bell pepper
- 3 cloves Garlic
- 2 tablespoons Extra virgin olive oil
- 1 teaspoon Ground cumin
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Sea salt
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
Instructions
Wash the okra thoroughly and pat it dry. Trim the ends and cut the okra into 1-inch pieces. Set aside.
Halve the cherry tomatoes, thinly slice the red onion, and dice the red bell pepper into small cubes. Mince the garlic cloves.
Heat the extra virgin olive oil in a large non-stick skillet or wok over medium heat.
Add the red onion and garlic to the skillet. Sauté for 2-3 minutes until fragrant and softened.
Stir in the red bell pepper and cook for another 3 minutes, stirring occasionally.
Add the okra to the skillet and stir well to combine. Cook for 5 minutes, stirring occasionally, until the okra begins to soften.
Sprinkle the ground cumin, cayenne pepper, smoked paprika, and sea salt evenly over the vegetables. Stir well to coat the ingredients in the spices.
Add the cherry tomatoes to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the okra is tender, and the tomatoes have softened and released their juices.
Remove the skillet from the heat and drizzle the lemon juice over the stir-fry. Toss gently to combine.
Garnish with freshly chopped parsley and serve warm as a side dish or light main course.
Nutrition Facts
Calories |
551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1227 mg | 53% | |
| Total Carbohydrate | 67.4 g | 25% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 22.6 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 486 mg | 37% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2489 mg | 53% | |
*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.
