Mediterranean Diet Spicy Okra Stir Fry
Elevate your weeknight dinner with this Mediterranean Diet Spicy Okra Stir Fry, a vibrant and wholesome dish bursting with bold flavors and rich nutrients. Featuring fresh okra sautéed to golden perfection with aromatic garlic, red onions, and a fragrant medley of spices like cumin, paprika, and crushed red chili flakes, this recipe packs a satisfying kick. Juicy cherry tomatoes and a squeeze of lemon juice brighten the dish, while fresh parsley provides a refreshing finish. Made with heart-healthy extra virgin olive oil and ready in just 30 minutes, this low-calorie, plant-based stir fry is perfect as a flavorful side or served atop quinoa or couscous for a complete meal. Packed with Mediterranean-inspired flair, it's a gluten-free and nutrient-rich way to add a spicy twist to your healthy eating routine.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons extra virgin olive oil
- 1 medium red onion
- 3 cloves garlic cloves
- 1 teaspoon crushed red chili flakes
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 200 grams cherry tomatoes
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Wash the okra thoroughly and pat it dry with a clean kitchen towel. Trim the tops and tails, then chop the okra into bite-sized pieces (about 2-3 cm long).
Dice the red onion and finely mince the garlic cloves. Halve the cherry tomatoes and chop the fresh parsley finely.
Heat the extra virgin olive oil in a large skillet or wok over medium heat.
Add the diced red onion to the skillet and sauté for about 2 minutes, until it begins to soften.
Stir in the minced garlic, crushed red chili flakes, ground cumin, and paprika. Cook for an additional 1 minute, stirring frequently, until fragrant.
Increase the heat to medium-high and add the chopped okra to the skillet. Stir well to coat the okra in the seasoned oil.
Cook the okra for 7-10 minutes, stirring occasionally, until it turns golden brown and tender. Avoid overcooking to retain a slight crunch.
Add the halved cherry tomatoes and cook for another 2-3 minutes, until the tomatoes are slightly softened but still hold their shape.
Remove the skillet from the heat and stir in the lemon juice, chopped parsley, sea salt, and black pepper. Adjust seasoning as needed.
Serve warm as a side dish or over a bed of fluffy quinoa, couscous, or whole-grain rice for a light main meal. Enjoy!
Nutrition Facts
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2390 mg | 104% | |
| Total Carbohydrate | 65.3 g | 24% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 19.0 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 524 mg | 40% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2392 mg | 51% | |
*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.
