Okra-and-Potato Hash

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
15%
Okra-and-Potato Hash
45 min.
6
213kcal

Suggestions

Ingredients

  • tablespoon brown mustard seeds whole
  • teaspoons ginger fresh minced
  •  garlic cloves minced
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  • 0.5 teaspoon ground pepper red
  • teaspoon ground turmeric 
  • 0.3 teaspoon kosher salt 
  • 1.5 pounds okra fresh cut into 1/8-inch-thick slices
  • 0.5 pound russet potatoes diced
  • 1.5 tablespoons sesame seed toasted
  • small onion sweet minced
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • wok

Directions

  1. Cook mustard seeds in hot oil in a wok or large heavy skillet over medium-high heat 10 seconds or just until seeds begin to pop.
  2. Add onion and next 2 ingredients; saut 2 minutes or until fragrant. Stir in potatoes, red pepper, and salt; cover, reduce heat to low, and cook, stirring occasionally, 5 minutes. Uncover; stir in okra, next 3 ingredients, and salt to taste. Cook, uncovered, over low heat, stirring occasionally, 8 to 10 minutes or until potatoes and okra are tender.
  3. Sprinkle with sesame seeds just before serving.

Nutrition Facts

Calories213kcal
Protein7.4%
Fat54.88%
Carbs37.72%

Properties

Glycemic Index
39.79
Glycemic Load
7.14
Inflammation Score
-10
Nutrition Score
17.120434802511%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Luteolin
0.01mg
Kaempferol
0.63mg
Myricetin
0.64mg
Quercetin
31.81mg

Nutrients percent of daily need

Calories:213.37kcal
10.67%
Fat:13.85g
21.31%
Saturated Fat:2.07g
12.92%
Carbohydrates:21.43g
7.14%
Net Carbohydrates:16.04g
5.83%
Sugar:4.77g
5.31%
Cholesterol:0mg
0%
Sodium:113.19mg
4.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.2g
8.41%
Manganese:1.13mg
56.75%
Vitamin K:58.86µg
56.06%
Vitamin C:31.66mg
38.37%
Vitamin B6:0.49mg
24.48%
Magnesium:92.62mg
23.16%
Folate:88.98µg
22.24%
Fiber:5.39g
21.57%
Vitamin B1:0.31mg
20.53%
Vitamin A:891.05IU
17.82%
Potassium:613.09mg
17.52%
Copper:0.3mg
14.84%
Calcium:143.09mg
14.31%
Phosphorus:129.39mg
12.94%
Iron:2.22mg
12.33%
Vitamin E:1.42mg
9.46%
Vitamin B3:1.79mg
8.97%
Zinc:1.11mg
7.4%
Vitamin B2:0.11mg
6.18%
Vitamin B5:0.46mg
4.57%
Selenium:2.99µg
4.27%
Source:My Recipes