Afghan Okra

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Afghan Okra
45 min.
4
117kcal

Suggestions

Embark on a culinary journey to the heart of Afghanistan with this delectable Afghan Okra recipe. A scrumptious side dish that promises to elevate any meal, it is a vibrant fusion of flavors and textures. This dish is not only vegetarian, vegan, gluten-free, and dairy-free, but it also boasts a rich tapestry of spices that will tantalize your taste buds.

Prepared with love and cooked to perfection in just 45 minutes, this Afghan Okra serves 4 and is a nutritional powerhouse, with each serving containing only 117 calories. The star of the dish, okra, is sliced into 1/4-inch pieces, ensuring every bite is packed with flavor. Paired with thinly sliced onions that caramelize to perfection, and a blend of spices including the earthy turmeric, this dish is a symphony of taste sensations.

The cooking process is straightforward and requires minimal equipment, just a frying pan to create this delightful dish. The okra is simmered in a tomato-based sauce until tender, with the sauce thickening as it cooks, enveloping the okra in a rich, comforting embrace. The result is a side dish that is both substantial and complementary to any main course.

Whether you're a cooking enthusiast looking to explore new cuisines or someone seeking a nutritious, easy-to-make side dish, Afghan Okra is sure to become a staple in your kitchen. Its simplicity belies its complex flavors, making it a perfect addition to your culinary repertoire. So, why not give it a try and discover the magic of Afghan cuisine in your own home?

Ingredients

  • teaspoon turmeric 
  • pound okra sliced in 1/4 inch pieces
  •  onion thinly sliced
  • servings salt and pepper black to taste
  • tablespoons tomato paste 
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • frying pan

Directions

  1. Heat the vegetable oil in a skillet over medium-low heat. Stir in the onions, and cook until softened and dark brown, about 15 minutes. Stir in the tomato paste until no lumps remain.
  2. Add the okra, and sprinkle with turmeric, salt, and pepper.
  3. Pour in the water and bring to a boil over high heat. Reduce heat to medium-low, and simmer until the okra is very tender and the sauce has thickened slightly, 15 to 20 minutes. Season to taste with salt and pepper again before serving.

Nutrition Facts

Calories117kcal
Protein9.05%
Fat50.49%
Carbs40.46%

Properties

Glycemic Index
27.25
Glycemic Load
2.65
Inflammation Score
-10
Nutrition Score
13.809565284978%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
29.36mg

Nutrients percent of daily need

Calories:116.86kcal
5.84%
Fat:7.13g
10.97%
Saturated Fat:1.1g
6.89%
Carbohydrates:12.85g
4.28%
Net Carbohydrates:8.32g
3.03%
Sugar:3.83g
4.26%
Cholesterol:0mg
0%
Sodium:272.13mg
11.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.88g
5.75%
Manganese:0.99mg
49.64%
Vitamin K:49.09µg
46.75%
Vitamin C:30mg
36.36%
Vitamin A:934.48IU
18.69%
Folate:74.42µg
18.6%
Magnesium:72.9mg
18.22%
Fiber:4.53g
18.12%
Vitamin B1:0.25mg
16.33%
Vitamin B6:0.3mg
15.15%
Potassium:473mg
13.51%
Calcium:106.78mg
10.68%
Copper:0.19mg
9.28%
Phosphorus:85.13mg
8.51%
Vitamin E:1.23mg
8.18%
Vitamin B3:1.44mg
7.19%
Iron:1.21mg
6.72%
Zinc:0.79mg
5.26%
Vitamin B2:0.09mg
5.23%
Vitamin B5:0.32mg
3.23%
Selenium:1.38µg
1.97%
Source:Allrecipes