Indian-Spiced Okra

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Indian-Spiced Okra
45 min.
6
47kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with this delightful Indian-Spiced Okra recipe! Perfectly suited for those following a vegetarian, vegan, gluten-free, and dairy-free diet, this dish is not only healthy but also bursting with taste. In just 45 minutes, you can whip up a side dish that will impress your family and friends, making it an ideal addition to any meal.

Okra, often celebrated for its unique texture and nutritional benefits, takes center stage in this recipe. The combination of brown mustard seeds, curry powder, and ground coriander creates a fragrant spice blend that elevates the humble okra to new heights. The toasting of mustard seeds releases their nutty aroma, while the addition of serrano chile adds a subtle kick, making each bite a delightful experience.

With only 47 calories per serving, this dish is a guilt-free indulgence that complements a variety of main courses. Whether you're serving it alongside rice, lentils, or your favorite protein, the Indian-Spiced Okra is sure to be a hit at your dining table. Embrace the rich culinary traditions of India and bring a taste of the exotic to your kitchen with this easy-to-follow recipe!

Ingredients

  • 0.8 teaspoon brown mustard seeds 
  • tablespoon canola oil 
  • 0.3 teaspoon curry powder 
  • teaspoon ground coriander 
  • 0.5 teaspoon kosher salt 
  • pound okra pods small to medium trimmed
  • teaspoon serrano chile finely chopped

Equipment

  • frying pan

Directions

  1. Cook mustard seeds in a large heavy skillet over medium-high heat for 30 seconds or until toasted and fragrant.
  2. Add canola oil and remaining ingredients; cook 1 minute, stirring occasionally. Cover, reduce heat to low, and cook 8 minutes, stirring occasionally. Uncover and increase heat to high; cook an additional 2 minutes or until okra is lightly browned.

Nutrition Facts

Calories47kcal
Protein11.55%
Fat43.68%
Carbs44.77%

Properties

Glycemic Index
6.17
Glycemic Load
1.03
Inflammation Score
-6
Nutrition Score
7.8373912754266%

Flavonoids

Luteolin
0.01mg
Quercetin
15.91mg

Nutrients percent of daily need

Calories:47.01kcal
2.35%
Fat:2.55g
3.93%
Saturated Fat:0.2g
1.23%
Carbohydrates:5.89g
1.96%
Net Carbohydrates:3.29g
1.2%
Sugar:1.13g
1.26%
Cholesterol:0mg
0%
Sodium:199.28mg
8.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.52g
3.04%
Manganese:0.61mg
30.35%
Vitamin K:25.45µg
24.24%
Vitamin C:17.62mg
21.35%
Folate:45.58µg
11.4%
Magnesium:44.53mg
11.13%
Vitamin A:545.24IU
10.9%
Fiber:2.6g
10.4%
Vitamin B1:0.15mg
10.17%
Vitamin B6:0.17mg
8.26%
Potassium:232.7mg
6.65%
Calcium:64.94mg
6.49%
Phosphorus:48.01mg
4.8%
Copper:0.09mg
4.35%
Vitamin E:0.63mg
4.22%
Vitamin B3:0.77mg
3.86%
Iron:0.55mg
3.07%
Zinc:0.46mg
3.06%
Vitamin B2:0.05mg
2.76%
Vitamin B5:0.19mg
1.86%
Source:My Recipes