Okra in Yoghurt

Delight your taste buds with the vibrant flavors of "Okra in Yoghurt," a creamy, spiced dish that pairs tender sautéed okra with a tangy yoghurt-based sauce. This Indian-inspired recipe perfectly balances the earthy sweetness of fresh okra with aromatic spices like mustard seeds, cumin, and coriander, accented by the warmth of turmeric and chili. The yoghurt imparts a luscious, velvety texture to the dish while keeping it light and refreshing. Ready in just 40 minutes, this one-pan vegetarian recipe is perfect for a wholesome family dinner or an impressive addition to your Indian-inspired menu. Serve it with steamed rice or soft flatbreads to soak up every last drop of the subtly spiced, creamy gravy. For a finish that’s as eye-catching as it is flavorful, don’t forget the garnish of fragrant fresh cilantro!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 200 grams plain yoghurt
• 2 tablespoons vegetable oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 large (finely chopped) onion
• 2 (minced) garlic cloves
• 1 teaspoon (grated) ginger
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 100 milliliters water
• to taste salt
• for garnish fresh cilantro

Directions

Step 1

Wash the okra under running water, then pat dry thoroughly using a clean kitchen towel. Trim the ends of the okra and cut each into 1-2 inch pieces.

Step 2

In a large pan, heat 1 tablespoon of vegetable oil over medium heat. Add the okra pieces and sauté them for 8-10 minutes until lightly browned and no longer slimy. Remove the okra from the pan and set aside.

Step 3

In the same pan, heat the remaining tablespoon of vegetable oil. Add mustard seeds and cumin seeds. Allow them to sizzle and pop for about 30 seconds.

Step 4

Add the finely chopped onion and cook for 3-4 minutes until golden brown. Stir in the minced garlic and grated ginger, and sauté for an additional 1-2 minutes until fragrant.

Step 5

Lower the heat and add turmeric powder, red chili powder, and coriander powder. Stir for 15-20 seconds to toast the spices.

Step 6

Whisk the yoghurt in a bowl to ensure a creamy texture, then slowly add it to the pan while stirring continuously to prevent curdling.

Step 7

Pour in 100 milliliters of water and bring the mixture to a gentle simmer. Add salt to taste.

Step 8

Return the sautéed okra to the pan and stir gently to coat it in the yoghurt sauce. Cover the pan and allow it to cook on low heat for 10 minutes, or until the okra is tender and the flavors are well combined.

Step 9

Turn off the heat, garnish with freshly chopped cilantro, and serve hot with steamed rice or Indian flatbreads.

Nutrition Facts

Serving size	1047.8 grams (1047.8g)

Amount per serving	% Daily Value*
Calories	649

Total Fat 36.30g	47%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 16.80g
Cholesterol 25mg	8%
Sodium 196mg	9%
Total Carbohydrate 73.90g	27%
Dietary Fiber 21.20g	76%
Total Sugars 26.60g
Protein 21.60g	43%

Vitamin D 0IU	0%
Calcium 767mg	59%
Iron 7mg	41%
Potassium 2318mg	49%

*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: 46.1%

Protein: 12.2%

Carbs: 41.7%