Crisp Okra in Yogurt Sauce

Vegetarian
Gluten Free
Health score
16%
Crisp Okra in Yogurt Sauce
45 min.
6
288kcal

Suggestions


Discover the delightful flavors of Crisp Okra in Yogurt Sauce, a vegetarian and gluten-free dish that will tantalize your taste buds! This recipe brings together the unique texture of perfectly fried okra with a creamy, spiced yogurt sauce, creating a harmonious blend of crunch and creaminess that is simply irresistible.

In just 45 minutes, you can prepare a dish that serves six, making it perfect for family gatherings or dinner parties. The vibrant colors and aromatic spices will not only please your palate but also impress your guests. The use of fresh ingredients like curry leaves and green chiles adds an authentic touch, while the grated dried coconut lends a subtle sweetness that balances the heat.

Whether you're a seasoned cook or a kitchen novice, this recipe is easy to follow and offers a wonderful opportunity to explore Indian-inspired flavors. The combination of mustard seeds, cumin, and red pepper flakes creates a fragrant spice mix that elevates the dish to new heights. Serve it as a side or a main course, and watch as everyone comes back for seconds!

So, roll up your sleeves and get ready to indulge in this deliciously crispy okra dish that is sure to become a favorite in your culinary repertoire!

Ingredients

  • teaspoon brown mustard seeds divided
  • 0.5 teaspoon cumin seeds 
  • 10  curry leaves fresh
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, stemmed and quartered
  • teaspoon juice of lemon fresh
  • pound okra trimmed sliced into 1/8-inch-thick rounds
  • cup yogurt plain greek-style (not )
  • 0.1 teaspoon pepper red hot
  • servings salt 
  • cup coconut flakes dried unsweetened grated
  • tablespoons vegetable oil divided
  • 0.5 cup water 

Equipment

  • food processor
  • frying pan
  • paper towels
  • blender

Directions

  1. Heat 6 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Fry okra, stirring occasionally, until well browned and crisp, about 15 minutes.
  2. Transfer to paper towels to drain and season with 1 teaspoon salt.
  3. Purée coconut, 1/2 teaspoon mustard seeds, cumin seeds, and chile in a blender or food processor with enough water (1/2 cup to 1 cup) to form a fine paste.
  4. Bring coconut paste and yogurt to a bare simmer in cleaned skillet, stirring, then remove from heat.
  5. Heat remaining 1 tablespoon oil in a small heavy skillet over medium-high heat until it shimmers, then cook remaining 1/2 teaspoon mustard seeds and red pepper flakes until mustard seeds begin to pop and/or turn gray.
  6. Add curry leaves (if using), covering skillet immediately as the leaves crackle for a few seconds. Stir spice mixture into coconut mixture in skillet, then stir in fried okra, then lemon juice. Season with salt.
  7. •Indian ingredients can be mail-ordered from Kalustyans.com.•Okra can be fried up to 3 hours ahead and kept on paper towels, uncovered, at room temperature.

Nutrition Facts

Calories288kcal
Protein5.23%
Fat79.24%
Carbs15.53%

Properties

Glycemic Index
9.33
Glycemic Load
1.39
Inflammation Score
-8
Nutrition Score
21.095217560944%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.12mg
Naringenin
0.01mg
Quercetin
15.86mg

Nutrients percent of daily need

Calories:287.55kcal
14.38%
Fat:26.54g
40.83%
Saturated Fat:11.41g
71.28%
Carbohydrates:11.7g
3.9%
Net Carbohydrates:6.63g
2.41%
Sugar:4.34g
4.82%
Cholesterol:5.31mg
1.77%
Sodium:250.04mg
10.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.94g
7.89%
Vitamin B3:20.05mg
100.26%
Vitamin C:52.37mg
63.48%
Folate:245.55µg
61.39%
Vitamin K:53.02µg
50.49%
Manganese:0.99mg
49.74%
Fiber:5.07g
20.26%
Magnesium:62.09mg
15.52%
Vitamin A:659.24IU
13.18%
Calcium:124.49mg
12.45%
Vitamin B1:0.17mg
11.58%
Phosphorus:115.73mg
11.57%
Vitamin B6:0.22mg
11.01%
Vitamin E:1.61mg
10.75%
Potassium:371.07mg
10.6%
Copper:0.21mg
10.25%
Vitamin B2:0.12mg
7.08%
Zinc:0.98mg
6.53%
Iron:1.09mg
6.07%
Selenium:4.1µg
5.86%
Vitamin B5:0.46mg
4.59%
Vitamin B12:0.15µg
2.52%
Source:Epicurious