Tomatoes with Okra
Brighten up your table with the vibrant and nutritious "Tomatoes with Okra," a one-pan dish that combines tender okra, juicy tomatoes, and aromatic spices for the ultimate comfort food experience. This healthy and flavorful recipe, seasoned with cumin, paprika, and a splash of zesty lemon juice, delivers Mediterranean-inspired goodness in every bite. Perfect for a quick weeknight dinner, it comes together in just 40 minutes and can be served as a wholesome side dish or a light vegetarian main course. Pair it with rice or crusty bread to soak up the rich, thick sauce, and finish it off with a sprinkle of fresh parsley for a pop of color and freshness. Packed with fiber and loaded with bold flavors, this easy tomato and okra recipe is a must-try for anyone looking to enjoy a healthy, plant-based dish!
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Recipe Information
Ingredients
- 400 grams fresh okra
- 4 medium ripe tomatoes
- 1 medium onion
- 3 cloves garlic cloves
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 120 milliliters vegetable broth or water
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Wash the okra thoroughly and pat it dry with a paper towel. Trim off the tops and set aside.
Dice the tomatoes into small chunks. Finely chop the onion and garlic.
Heat the olive oil in a large skillet or pan over medium heat.
Add the chopped onion to the pan and sauté for 2-3 minutes until softened and translucent.
Stir in the garlic, ground cumin, and paprika. Cook for another 30 seconds until fragrant.
Add the diced tomatoes to the pan, along with the salt and black pepper. Stir well and cook for 3-4 minutes until the tomatoes begin to break down.
Add the okra to the pan and stir gently to coat it with the tomato mixture.
Pour in the vegetable broth or water. Reduce the heat to low, cover the pan, and let it simmer for 15 minutes, stirring occasionally.
Remove the lid and check the consistency. If there's too much liquid, let it simmer uncovered for an additional 5 minutes until the sauce thickens.
Stir in the lemon juice, adjust the seasoning if needed, and sprinkle with fresh parsley before serving.
Serve warm as a side dish or enjoy it over rice or with crusty bread as a light main course.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2907 mg | 126% | |
| Total Carbohydrate | 72.9 g | 27% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 27.2 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 474 mg | 36% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2935 mg | 62% | |
*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.
