Indian Spice-Stuffed Okra

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Indian Spice-Stuffed Okra
60 min.
4
146kcal

Suggestions

Ingredients

  • teaspoons amchur powder dried ( mango powder)
  • 0.5 teaspoon cayenne 
  • tablespoon ground coriander 
  • teaspoons ground cumin 
  • 0.5 tsp kosher salt 
  • 0.8 pound tender okra 
  • medium onion cut into thin rings
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil divided

Equipment

  • bowl
  • frying pan

Directions

  1. Cook onion in 2 tbsp. oil in a large frying pan over medium heat, stirring, until deep golden brown, about 15 minutes; transfer to a bowl as cooked and season with salt.
  2. Trim okra stems without piercing pods (leave a bit of stem on).
  3. Mix 1/2 tsp. salt and the spices (but not lemon juice, if using) in a bowl. Slit each okra pod lengthwise from just below stem to 1/2 in. from tip. Poke a finger into slit to hold it open and stuff with some spices.
  4. Add okra and remaining oil to pan. Cook over medium heat until lightly browned, 5 minutes, tipping pan occasionally.
  5. Add 1/2 cup water and lemon juice, if using; quickly cover and simmer until okra is tender-crisp, 5 minutes. Toss gently with onion.
  6. *Buy in Indian markets or at worldspice.com.

Nutrition Facts

Calories146kcal
Protein5.92%
Fat62.69%
Carbs31.39%

Properties

Glycemic Index
25.25
Glycemic Load
1.77
Inflammation Score
-9
Nutrition Score
11.329565239989%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
23.42mg

Nutrients percent of daily need

Calories:146.39kcal
7.32%
Fat:10.95g
16.85%
Saturated Fat:1.63g
10.21%
Carbohydrates:12.34g
4.11%
Net Carbohydrates:8.4g
3.05%
Sugar:2.98g
3.31%
Cholesterol:0mg
0%
Sodium:300.03mg
13.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.33g
4.65%
Vitamin K:45.78µg
43.6%
Manganese:0.79mg
39.4%
Vitamin C:22.19mg
26.9%
Fiber:3.94g
15.75%
Magnesium:59.88mg
14.97%
Vitamin A:726.22IU
14.52%
Folate:56.72µg
14.18%
Vitamin B1:0.19mg
12.88%
Vitamin B6:0.23mg
11.54%
Potassium:339.57mg
9.7%
Calcium:95.24mg
9.52%
Iron:1.58mg
8.78%
Vitamin E:1.19mg
7.9%
Phosphorus:71.36mg
7.14%
Copper:0.13mg
6.35%
Vitamin B3:0.99mg
4.95%
Zinc:0.66mg
4.43%
Vitamin B2:0.07mg
4.01%
Vitamin B5:0.24mg
2.42%
Selenium:1.15µg
1.64%
Source:My Recipes