EatSmarter exclusive recipe

Curried Okra

with Fresh Coconut
3.8
Average: 3.8 (5 votes)
(5 votes)
Curried Okra

Curried Okra - This hearty Indian curry really satisfies

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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
108
calories
Calories

Healthy, because

Even smarter

Nutritional values

Okra has a distinct texture and bean-like flavor, and is packed with fiber but low in calories and fat. 

When sliced, okra pods secrete a mucilage that can be used to bind a sauce, for example. If you want to prevent the slime from forming, dip the pods in boiling water for 1 minute before cleaning.

1 serving contains
(Percentage of daily recommendation)
Calorie108 cal.(5 %)
Protein4 g(4 %)
Fat8 g(7 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.1 mg(7 %)
Folate62 μg(21 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.2 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium388 mg(10 %)
Calcium129 mg(13 %)
Magnesium86 mg(29 %)
Iron2.7 mg(18 %)
Iodine7 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids4.3 g
Uric acid16 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 shallots
1 pc fresh Coconut (about 2 oz. pulp)
1 red chili pepper
1 lb Okra
½ small Lime
1 Tbsp Canola oil
1 Tbsp Mustard seed
1 tsp Turmeric
1 Tbsp Cumin
10 dried Curry leaves
3 Tbsps Coconut water
salt
peppers
How healthy are the main ingredients?
CoconutshallotLimeTurmericCuminsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Fine grater, 1 Citrus juicer, 1 Tablespoon, 1 Wok, 1 Wooden spoon, 1 Teaspoon, 1 Measuring cups

Preparation steps

1.
Curried Okra preparation step 1

Peel shallots and chop finely. Peel the skin from the coconut using a vegetable peeler or paring knife and finely grate.

2.
Curried Okra preparation step 2

Trim, rinse and cut chile pepper into thin diagonal slices.

3.
Curried Okra preparation step 3

Trim okra, rinse, wipe dry, and cut diagonally into 3/4-inch wide pieces. Squeeze the juice of half a lime.

4.
Curried Okra preparation step 4

Heat oil in a wok. Sauté shallots over medium heat until soft. Add mustard seeds, turmeric, cumin seeds, chile pepper and curry leaves. Over high heat, sauté mixture for 2-3 minutes, stirring constantly.

5.
Curried Okra preparation step 5

Add okra and saute for another 3-4 minutes, stirring constantly. Stir in the coconut water and remove from heat.

6.
Curried Okra preparation step 6

Add grated coconut and 1-2 tablespoons lime juice and mix well. Season with salt and pepper and serve.

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