High Protein Okra Curry

Packed with plant-based protein and bold Indian spices, this High Protein Okra Curry is a nourishing and flavor-packed dish that’s perfect for weeknight dinners or meal prep. Tender okra, protein-rich tofu, and hearty chickpeas are simmered in a creamy coconut-tomato sauce infused with aromatic cumin, turmeric, and garam masala. The addition of fresh garlic, ginger, and lime juice elevates the flavor profile, while a sprinkle of cilantro adds a refreshing touch. Ready in just an hour, this dairy-free and gluten-free curry pairs beautifully with fluffy steamed rice or warm naan bread, making it a comforting yet nutritious meal option for health-conscious food lovers.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Okra
• 200 grams Extra-firm Tofu
• 400 grams Canned Chickpeas
• 1 large Onion
• 400 grams Tomato puree
• 3 large Garlic cloves
• 1 inch piece Ginger
• 200 ml Coconut milk
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Garam masala
• 1 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 2 tablespoons Fresh cilantro
• 1 tablespoon Lime juice

Directions

Step 1

Begin by washing the okra thoroughly and patting dry. Trim the ends and cut into 1-inch pieces.

Step 2

Drain the tofu and press it to remove excess water. Cut into small cubes and set aside.

Step 3

Rinse and drain the canned chickpeas.

Step 4

Finely chop the onion. Grate the garlic cloves and ginger together to form a paste.

Step 5

In a large skillet or pan, heat the vegetable oil over medium heat. Once hot, add the cumin seeds and allow them to sizzle for a few seconds until fragrant.

Step 6

Add the chopped onion to the pan and sauté for about 5 minutes until they turn translucent.

Step 7

Stir in the garlic and ginger paste and sauté for an additional 1-2 minutes until the raw aroma disappears.

Step 8

Add the tomato puree to the pan and cook for about 5 minutes, stirring occasionally, until it reduces slightly.

Step 9

Mix in the turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine with the tomato mixture.

Step 10

Add the cut okra pieces and toss to coat them well in the spiced tomato mixture. Cook for about 10 minutes, stirring occasionally.

Step 11

Next, add the cubed tofu and drained chickpeas to the pan, carefully mixing them in.

Step 12

Pour in the coconut milk and reduce the heat to low. Cover and simmer for 15-20 minutes, allowing the flavors to meld together and the okra to become tender.

Step 13

Stir in the garam masala and cook for another minute.

Step 14

Before serving, sprinkle with fresh cilantro and drizzle with lime juice for extra flavor.

Step 15

Serve the high protein okra curry hot with steamed rice or naan bread.

Nutrition Facts

Serving size	2015.8 grams (2015.8g)

Amount per serving	% Daily Value*
Calories	1438

Total Fat 52.60g	67%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 17.00g
Cholesterol 0mg	0%
Sodium 4372mg	190%
Total Carbohydrate 197.80g	72%
Dietary Fiber 51.50g	184%
Total Sugars 64.50g
Protein 72.00g	144%

Vitamin D 0IU	0%
Calcium 2149mg	165%
Iron 23mg	129%
Potassium 5434mg	116%

*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: 30.5%

Protein: 18.5%

Carbs: 51.0%