Roasted Okra Masala

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Roasted Okra Masala
35 min.
4
55kcal

Suggestions


Are you ready to elevate your side dish game with a burst of flavor and nutrition? Look no further than this delightful Roasted Okra Masala! Perfectly suited for vegetarians, vegans, and anyone seeking a gluten-free and dairy-free option, this dish is not only healthy but also incredibly satisfying.

In just 35 minutes, you can whip up a vibrant and aromatic dish that serves four, making it an ideal accompaniment for any meal. The star of the show, tender okra, is roasted to perfection, bringing out its natural sweetness and unique texture. Combined with a medley of spices like cumin, garam masala, and turmeric, each bite is a celebration of flavors that will tantalize your taste buds.

The addition of sautéed onions, garlic, and ginger adds depth and warmth, while a hint of red pepper flakes provides just the right amount of heat. This Roasted Okra Masala is not only low in calories—at just 55 kcal per serving—but also packed with nutrients, making it a guilt-free indulgence.

Whether you're serving it alongside your favorite curry, rice, or simply enjoying it on its own, this dish is sure to impress. So, roll up your sleeves and get ready to enjoy a deliciously healthy side that will have everyone asking for seconds!

Ingredients

  • pinch baking soda 
  • 0.5 teaspoon cumin seeds 
  • 0.5 teaspoon garam masala (the recipe I use is here)
  • cloves garlic minced
  • teaspoon ginger minced
  • teaspoon kosher salt 
  • pound okra 
  • medium onion chopped
  • 0.5 teaspoon pepper red to taste (or )
  • 0.5 teaspoon turmeric 

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Trim the stems of the okra if they’re longer than a quarter inch.
  2. Place okra on a baking sheet in a single layer.
  3. Bake for 15-20 minutes, stirring halfway through. Okra should be beginning to brown in places but not burned. When the okra is almost finished cooking, heat a large non-stick skillet over medium-high heat.
  4. Add the chopped onion and a pinch of baking soda, if you want to speed up the cooking. Cook until onion begins to soften and then add the ginger root, garlic, and cumin and cook for another minute.
  5. Add turmeric and garam masala and cook for another minute, adding a tablespoon of water if the spices start to stick.
  6. Add the roasted okra and salt, if you use it, stir well, and cook for another minute or two.

Nutrition Facts

Calories55kcal
Protein17.4%
Fat5.74%
Carbs76.86%

Properties

Glycemic Index
28.5
Glycemic Load
2.27
Inflammation Score
-10
Nutrition Score
12.558695565099%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
29.39mg

Nutrients percent of daily need

Calories:54.58kcal
2.73%
Fat:0.4g
0.62%
Saturated Fat:0.06g
0.38%
Carbohydrates:12.11g
4.04%
Net Carbohydrates:7.76g
2.82%
Sugar:2.9g
3.22%
Cholesterol:0mg
0%
Sodium:663.91mg
28.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.74g
5.48%
Manganese:0.99mg
49.45%
Vitamin C:28.7mg
34.78%
Vitamin K:35.94µg
34.23%
Folate:73.56µg
18.39%
Vitamin A:889.92IU
17.8%
Magnesium:69.76mg
17.44%
Fiber:4.35g
17.4%
Vitamin B1:0.25mg
16.34%
Vitamin B6:0.31mg
15.35%
Potassium:403.08mg
11.52%
Calcium:106.08mg
10.61%
Phosphorus:82.28mg
8.23%
Copper:0.15mg
7.33%
Vitamin B3:1.23mg
6.17%
Iron:1.11mg
6.15%
Zinc:0.76mg
5.06%
Vitamin B2:0.08mg
4.77%
Vitamin B5:0.32mg
3.24%
Vitamin E:0.43mg
2.84%
Selenium:1.23µg
1.75%