Okra with Tomatoes
Savor the vibrant flavors of this Mediterranean-inspired Okra with Tomatoes, a wholesome and hearty dish bursting with color and taste! Tender okra pods are simmered gently in a rich, spiced tomato sauce infused with garlic, cumin, and smoked paprika, creating a perfectly balanced combination of earthy warmth and zesty brightness. Finished with a splash of lemon juice and a sprinkle of fresh parsley, this versatile recipe is as nourishing as it is delicious. With just 15 minutes of prep and a total cook time of 30 minutes, this quick and healthy dish makes an excellent vegetarian side or light main course when paired with fluffy rice, crusty bread, or your favorite grains. Whether you're looking for a flavorful way to enjoy fresh produce or a stunning addition to your dinner table, this okra and tomato recipe is sure to delight! Keywords: okra recipe, Mediterranean dish, vegetarian side, spiced tomato sauce, healthy dinner idea.
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Recipe Information
Ingredients
- 500 g okra
- 2 tbsp olive oil
- 1 large yellow onion
- 3 large garlic cloves
- 4 medium ripe tomatoes
- 2 tbsp tomato paste
- 250 ml vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp salt
- 0.5 tsp black pepper
- 1 tbsp lemon juice
- 2 tbsp fresh parsley
Instructions
Rinse the okra thoroughly under running water and pat dry. Trim the stems without cutting into the pods, as this prevents sliminess during cooking.
Finely dice the onion and mince the garlic. Chop the tomatoes into small cubes.
Heat the olive oil in a large skillet or saucepan over medium heat. Add the diced onion and sauté until soft and translucent, about 5 minutes.
Add the minced garlic and cook, stirring frequently, for another minute until fragrant.
Stir in the chopped tomatoes and cook for 5 minutes, allowing them to break down slightly into a chunky sauce.
Add the tomato paste, vegetable broth, ground cumin, smoked paprika, salt, and black pepper. Stir to combine and bring to a simmer.
Add the okra to the pan, ensuring it is evenly coated with the tomato sauce. Lower the heat to medium-low, cover the pan, and let it simmer for 20-25 minutes, stirring occasionally. The okra should be tender but not mushy.
Remove the lid and stir in the lemon juice for brightness. Taste and adjust seasoning, if needed.
Garnish with freshly chopped parsley before serving. Serve warm as a side dish with rice, bread, or as a light meal on its own.
Nutrition Facts
Calories |
748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3675 mg | 160% | |
| Total Carbohydrate | 105.3 g | 38% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 35.6 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 640 mg | 49% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 4028 mg | 86% | |
*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.
