Curried Okra
Curried Okra - This hearty Indian curry really satisfies
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.
(Percentage of daily recommendation)
| Calorie | 108 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 388 mg | (10 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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
Kitchen utensils
Preparation steps
Peel shallots and chop finely. Peel the skin from the coconut using a vegetable peeler or paring knife and finely grate.
Trim, rinse and cut chile pepper into thin diagonal slices.
Trim okra, rinse, wipe dry, and cut diagonally into 3/4-inch wide pieces. Squeeze the juice of half a lime.
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.
Add okra and saute for another 3-4 minutes, stirring constantly. Stir in the coconut water and remove from heat.
Add grated coconut and 1-2 tablespoons lime juice and mix well. Season with salt and pepper and serve.
