Okra in Oil
Discover the vibrant flavors of Mediterranean-inspired 'Okra in Oil'—a wholesome vegetarian dish that brings simplicity and elegance to your dinner table. Featuring tender okra gently simmered in a rich tomato-based sauce infused with aromatic garlic, onions, and earthy spices like cumin and paprika, this dish is a celebration of freshness and bold seasonings. The lemon juice adds a zesty brightness, while a garnish of fresh parsley completes the dish with a touch of color and herbaceous flair. Perfect served warm with crusty bread or fluffy steamed rice, this healthy and satisfying recipe is both easy to prepare and packed with nutrients. With just 15 minutes of prep, 'Okra in Oil' is an ideal option for busy weeknight dinners or impressing at a family gathering. Let the unique combination of textures and flavors turn your meal into a comforting yet refined culinary experience.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 4 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 2 medium, finely diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.5 cup water
- 2 tablespoons, chopped (for garnish) parsley
Instructions
Wash the okra thoroughly and pat dry with a clean kitchen towel. Trim the stems without cutting into the pods to prevent sliminess while cooking.
Heat the olive oil in a large skillet or pan over medium heat.
Add the chopped onion and sauté for 3-4 minutes or until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced tomatoes, ground cumin, paprika, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes soften and the spices are well incorporated.
Add the okra to the pan and gently stir to coat them with the tomato mixture.
Pour in the water and bring the mixture to a simmer. Reduce the heat to low, cover the pan, and cook for 20 minutes, stirring occasionally to prevent sticking.
Once the okra is tender and the sauce has thickened, remove the pan from the heat.
Stir in the lemon juice for a bright, zesty finish.
Transfer to a serving dish, garnish with chopped parsley, and serve warm with crusty bread or steamed rice.
Nutrition Facts
Calories |
820 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.0 g | 76% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2426 mg | 105% | |
| Total Carbohydrate | 70.0 g | 25% | |
| Dietary Fiber | 22.9 g | 82% | |
| Total Sugars | 22.1 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 529 mg | 41% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2505 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.
