Mediterranean Diet Okra Curry

Bring a taste of both tradition and wellness to your table with this Mediterranean Diet Okra Curry, a vibrant fusion of Mediterranean ingredients and bold spices. This healthy, vegetarian-friendly dish features tender okra simmered in a rich, spiced tomato-base infused with ground cumin, coriander, and turmeric, all brought together with a splash of fresh lemon juice and a sprinkle of cilantro. Cooked in heart-healthy olive oil and seasoned to perfection, this dish is as nutritious as it is flavorful. Perfect as a main course or a side, pair it with whole-grain rice or crusty bread for a satisfying meal that celebrates both simplicity and global flavors. With just 15 minutes of prep time, this one-pot wonder is ideal for busy weeknights, offering a wholesome way to enjoy the benefits of the Mediterranean diet.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Okra
• 2 tablespoons Olive oil
• 1 medium, finely chopped Onion
• 3 minced Garlic cloves
• 2 medium, chopped Fresh tomatoes
• 1 tablespoon Tomato paste
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 200 ml Water
• 2 tablespoons, chopped Fresh cilantro
• 0.5 juiced Lemon

Directions

Step 1

Wash the okra thoroughly and pat dry. Trim the ends and slice them into 1-inch pieces.

Step 2

Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic and continue to sauté for another 1-2 minutes until fragrant.

Step 4

Stir in the chopped tomatoes and tomato paste, cooking for about 5 minutes until the tomatoes start to soften.

Step 5

Add ground cumin, ground coriander, turmeric powder, red chili powder, salt, and black pepper. Mix well to evenly coat the onion-tomato mixture with spices.

Step 6

Add the sliced okra to the pan and stir gently to combine with the spiced tomato mixture.

Step 7

Pour in the water and bring the mixture to a gentle simmer. Cover the pan and let it cook for about 15-20 minutes, or until the okra is tender.

Step 8

Stir occasionally and adjust seasoning to taste. Ensure the curry does not stick to the bottom of the pan.

Step 9

Once the okra is cooked, turn off the heat and sprinkle with fresh lemon juice and chopped cilantro.

Step 10

Serve hot as a main dish or a side alongside whole grain rice or fresh bread.

Nutrition Facts

Serving size	1203.1 grams (1203.1g)

Amount per serving	% Daily Value*
Calories	600

Total Fat 31.00g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 3065mg	133%
Total Carbohydrate 78.30g	28%
Dietary Fiber 26.20g	94%
Total Sugars 24.40g
Protein 17.50g	35%

Vitamin D 0IU	0%
Calcium 591mg	45%
Iron 9mg	49%
Potassium 2861mg	61%

*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: 42.1%

Protein: 10.6%

Carbs: 47.3%