Crisp Okra in Yogurt Sauce

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

Suggestions


If you're looking to impress your friends and family with a unique and flavorful dish, look no further than Crisp Okra in Yogurt Sauce. This delightful vegetarian and gluten-free recipe is a wonderful way to savor the distinctive taste and texture of okra, enhanced with aromatic spices and creamy yogurt. In just 45 minutes, you can create a dish that's not only visually appealing but also brimming with mouthwatering flavors.

The secret to this recipe lies in the combination of crispy fried okra sizzling in a luscious yogurt sauce, enriched with the subtle warmth of mustard seeds and a touch of spice from red pepper flakes. The grated dried coconut adds a delightful texture and sweetness that perfectly balances the dish. With the option of incorporating fresh curry leaves and green chiles, each bite transports you straight to the heart of Indian cuisine.

Whether served as an appetizer, side dish, or a main course paired with rice or flatbreads, Crisp Okra in Yogurt Sauce is sure to be a hit on your dinner table. Its inviting aroma will draw everyone in, and the burst of flavors will leave them asking for more. So why not roll up your sleeves and explore the wonderfully vibrant world of cooking with this simple yet satisfying dish? Your taste buds will thank you!

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