Indian-Style Sauteed Okra

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In this easy vegetable side dish, okra stays crisp--not slimy--when sautéed quickly with a blend of Indian spices. Serve with curry-grilled chicken or fish and a yogurt sauce.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb High-Fiber Vegan Vegetarian Gluten-Free Low-Calorie

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Ingredients

2 tablespoons ghee (see Tip) or extra-virgin olive oil, divided
1 pound fresh okra, trimmed
½ teaspoon salt
1 small red onion, chopped
1-2 fresh Thai chiles, seeded and minced
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 teaspoon cumin seeds
½ teaspoon ground turmeric
½ teaspoon ground coriander
2 tablespoons chopped fresh cilantro
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice

Directions

Heat 1 tablespoon ghee (or oil) in a large skillet over medium heat. Add okra and sprinkle with salt. Cover and cook, stirring occasionally, until the okra is beginning to soften, 3 to 4 minutes. Add the remaining 1 tablespoon ghee (or oil), onion, chile to taste, garlic, ginger, cumin, turmeric and coriander. Cover and cook, stirring occasionally, until softened, about 5 minutes more.
Remove from heat. Add cilantro, lemon zest and lemon juice and stir until the okra is coated.

Tips

Ghee is a type of clarified butter that originated in India. Butter is slowly melted so milk solids sink to the bottom of the pan while the golden liquid rises to the surface. The liquid is simmered until most of the moisture evaporates and the solids begin to caramelize, giving ghee a nutty flavor and aroma. The solids are then extracted. Removing the lactose and casein (a milk protein) makes ghee better tolerated by those who have dairy sensitivities. A little goes a long way to add flavor to foods.

Nutrition Facts (per serving)

117	Calories
7g	Fat
12g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1? cup
Calories 117
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 4g	16%
Total Sugars 3g
Protein 3g	5%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 891IU	18%
Vitamin C 34mg	38%
Folate 74mcg	18%
Sodium 301mg	13%
Calcium 108mg	8%
Iron 1mg	7%
Magnesium 71mg	17%
Potassium 408mg	9%

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.

Indian-Style Sauteed Okra

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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