Heart-Healthy Okra Curry

Brighten up your dinner table with this Heart-Healthy Okra Curry, a wholesome and flavorful dish that’s as nutritious as it is delicious. Featuring tender okra enveloped in a fragrant blend of turmeric, cumin, and coriander, this recipe is brought to life with the zesty kick of lemon juice and the freshness of cilantro. Cooked with heart-friendly olive oil and loaded with antioxidant-rich tomatoes and spices, this curry is a nourishing choice for a balanced diet. Ready in just 40 minutes, it’s perfect for a quick and satisfying weeknight meal. Serve it over whole-grain rice or quinoa for a complete and fiber-packed entrée that supports your well-being without compromising on taste.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon red chili powder
• 2 medium tomato, finely chopped
• 1 teaspoon salt
• 1 cup water
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Wash the okra thoroughly and dry them completely. Trim the tops and cut them into approximately 1-inch pieces.

Step 2

Heat the olive oil in a large pan over medium heat. Add the mustard seeds and cumin seeds, allowing them to sizzle for about 30 seconds until fragrant.

Step 3

Add the chopped onion to the pan and sauté until translucent, about 3-4 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until the garlic is fragrant.

Step 5

Add the turmeric powder, coriander powder, cumin powder, and red chili powder to the onion mixture, stirring well to coat the onions evenly with the spices.

Step 6

Toss in the chopped tomatoes and salt, cooking until the tomatoes begin to soften and break down, about 3 minutes.

Step 7

Add the okra to the pan, stirring to combine with the tomato-spice mixture. Cook for about 5 minutes, allowing the okra to start softening.

Step 8

Pour in the water, stir well, and cover the pan. Reduce the heat to low and let the curry simmer for about 10-12 minutes, or until the okra is tender.

Step 9

Remove the lid, increase the heat slightly, and let any excess liquid evaporate for 2 minutes, stirring occasionally.

Step 10

Remove from heat and stir in the fresh lemon juice. Garnish with chopped cilantro before serving.

Step 11

Serve hot with whole grain rice or quinoa for a heart-healthy meal.

Nutrition Facts

Serving size	1175.2 grams (1175.2g)

Amount per serving	% Daily Value*
Calories	579

Total Fat 32.50g	42%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2437mg	106%
Total Carbohydrate 68.80g	25%
Dietary Fiber 24.00g	86%
Total Sugars 19.50g
Protein 16.20g	32%

Vitamin D 0IU	0%
Calcium 569mg	44%
Iron 10mg	57%
Potassium 2526mg	54%

*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.

Source of Calories

Fat: 46.2%

Protein: 10.2%

Carbs: 43.5%