Heart-Healthy Stir-Fried Okra

Brighten up your weeknight meals with this Heart-Healthy Stir-Fried Okra, a quick and flavorful dish bursting with wholesome ingredients and vibrant spices. Fresh okra is the star of this recipe, sautéed to tender perfection alongside fragrant red onions, garlic, and sweet cherry tomatoes. A blend of ground turmeric and cumin lends a warm, earthy depth, while a splash of low-sodium soy sauce adds a savory umami boost. Finished with a squeeze of fresh lemon juice and a sprinkle of chopped cilantro, this recipe is a nutrient-packed side dish or a satisfying main course when paired with brown rice or quinoa. With only 15 minutes of prep and cook time each, it's a healthy, gluten-free, and vegan-friendly option that's as good for your heart as it is for your tastebuds!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams fresh okra
• 2 tablespoons olive oil
• 1 medium red onion
• 3 units garlic cloves
• 200 grams cherry tomatoes
• 0.5 teaspoons ground turmeric
• 0.5 teaspoons ground cumin
• 0.25 teaspoons black pepper
• 1 tablespoon low-sodium soy sauce
• 2 tablespoons fresh cilantro
• 1 unit lemon

Directions

Step 1

Wash the fresh okra thoroughly and pat dry with a clean towel. Trim the stems and cut each okra into 1-inch pieces.

Step 2

Peel the red onion and slice it thinly. Mince the garlic cloves. Halve the cherry tomatoes. Set everything aside.

Step 3

Heat 2 tablespoons of olive oil in a large non-stick skillet or wok over medium heat.

Step 4

Add the chopped onion to the skillet and sauté for 2-3 minutes until softened and lightly translucent.

Step 5

Stir in the minced garlic and cook for 1 minute, being careful not to let it burn.

Step 6

Add the sliced okra to the skillet and stir well to coat with the oil and aromatics.

Step 7

Sprinkle the turmeric, cumin, and black pepper over the okra, and stir to evenly distribute the spices.

Step 8

Cook the okra for 5-7 minutes, stirring frequently, until it begins to lightly brown and becomes tender but not slimy.

Step 9

Add the cherry tomatoes and low-sodium soy sauce to the skillet. Stir and cook for an additional 2-3 minutes until the tomatoes soften slightly.

Step 10

Remove the skillet from heat. Squeeze the juice of one fresh lemon over the stir-fried okra and garnish with chopped fresh cilantro.

Step 11

Serve immediately as a side dish or paired with brown rice or quinoa for a heart-healthy meal. Enjoy!

Nutrition Facts

Serving size	850.7 grams (850.7g)

Amount per serving	% Daily Value*
Calories	525

Total Fat 29.90g	38%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 555mg	24%
Total Carbohydrate 61.20g	22%
Dietary Fiber 20.10g	72%
Total Sugars 18.20g
Protein 14.70g	29%

Vitamin D 0IU	0%
Calcium 434mg	33%
Iron 7mg	36%
Potassium 2071mg	44%

*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: 47.0%

Protein: 10.3%

Carbs: 42.7%