![3756920.jpg](https://cdn.statically.io/img/www.eatingwell.com/thmb/DXMb5iC-oUNioK6u-OK-Xxfb-h0=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/3747562-cb007e6fd87347cfa9facba43d042e4f.jpg)
Ingredients
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1 pound fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
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10 sprigs fresh cilantro, plus more leaves for garnish
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2 tablespoons extra-virgin olive oil
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1 red bell pepper, finely diced
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1 medium onion, finely diced
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3 cloves garlic, minced
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½ teaspoon ground ginger
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½ teaspoon freshly ground pepper
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3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
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1/2 cup vegetable broth, or reduced-sodium chicken broth
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¾ teaspoon ground cumin
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1 15-ounce can chickpeas, rinsed
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¾ teaspoon salt
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1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste
Directions
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Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
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Tie cilantro sprigs together with kitchen string.
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Heat oil in a tagine dish set over a heat diffuser or a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
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Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in harissa (or hot sauce). Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.
Tips
Equipment: Kitchen string
Ingredient note: Harissa is a fiery Tunisian chile paste commonly used in North African cooking. Find it at specialty-food stores, mustaphas.com or amazon.com. Harissa in a tube will be much hotter than that in a jar. You can substitute Chinese or Thai chile-garlic sauce for it.
Nutrition Facts (per serving)
155 | Calories |
6g | Fat |
23g | Carbs |
5g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Calories 155 | |
% Daily Value * | |
Total Carbohydrate 23g | 8% |
Dietary Fiber 6g | 21% |
Total Sugars 4g | |
Protein 5g | 10% |
Total Fat 6g | 7% |
Saturated Fat 1g | 4% |
Vitamin A 1480IU | 30% |
Vitamin C 51mg | 57% |
Folate 98mcg | 25% |
Sodium 482mg | 21% |
Calcium 93mg | 7% |
Iron 2mg | 8% |
Magnesium 67mg | 16% |
Potassium 475mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.