Caribbean Okra Veloute

0
Average: 0 (0 votes)
(0 votes)
Caribbean Okra Veloute
share Share
print
bookmark_border Copy URL
Health Score:
Health Score
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
200
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie200 kcal(10 %)
Protein17.26 g(18 %)
Fat8.56 g(7 %)
Carbohydrates17.23 g(11 %)
Sugar added0 g(0 %)
Roughage6.86 g(23 %)
Vitamin A1,205.14 mg(150,643 %)
Vitamin D0.05 μg(0 %)
Vitamin E3.72 mg(31 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.31 mg(28 %)
Niacin6.55 mg(55 %)
Vitamin B₆0.64 mg(46 %)
Folate309.87 μg(103 %)
Pantothenic acid0.67 mg(11 %)
Biotin1.43 μg(3 %)
Vitamin B₁₂0.82 μg(27 %)
Vitamin C63.63 mg(67 %)
Potassium1,124.95 mg(28 %)
Calcium270.74 mg(27 %)
Magnesium180.09 mg(60 %)
Iron4.17 mg(28 %)
Iodine3.02 μg(2 %)
Zinc2.19 mg(27 %)
Saturated fatty acids1.31 g
Cholesterol104.68 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
1
onion (chopped)
1 clove
garlic (finely chopped)
16 ounces
Okra (sliced)
16 ounces
Spinach (washed)
4 cups
2 tablespoons
chopped parsley
7 ounces
Prawn (peeled)
1 teaspoon
dried thyme
How healthy are the main ingredients?
garlicSpinachparsley

Preparation steps

1.
Heat the oil in a large pan and gently cook the onion and garlic until soft.
2.
Add the okra and spinach, cook for 2 minutes then add the water and bring to a boil. Simmer gently for 30 minutes, then add the parsley, prawns and thyme and cook for another 10 minutes.
3.
Blend to a smooth puree then pass through a fine sieve into a clean pan. Reheat gently and season to taste with Tabasco, salt and pepper.