Tasty Indian Okra

Wondering how to cook okra? Here’s a great and easy recipe to try.

300 grams (about 12 oz.) okra cut into small (1/4″) pieces
1 medium onion, sliced finely
3 tablespoons grape seed oil (or other)
1 teaspoon each of red chilli, coriander and cumin powders
1/2 teaspoon each of turmeric and garam masala powders
2 green chillies slit
A squeeze of lemon and salt to taste

Heat oil on medium level in a pan. Add onions, and stir fry on medium level for about 4 minutes or till they are very lightly browned. Add red chilli powder, turmeric, coriander, cumin and garam masala. Saute again for a few seconds. Add the okra and the slit green chillies. Add a dash of lemon and sprinkle salt to taste. Mix well. Cover and cook on low heat for about 5 minutes or till the okra is cooked but firm.

Can be served with rice, or as a side dish to compliment your meal.

Why eat Okra:

Okra is a powerhouse of valuable nutrients including vitamins B6 and folic acid as well as calcium and potassium, high in both soluble and insoluble fibre (1/2 cup of cooked okra provides 2 grams of fibre). Soluble fibre, in the forms of gums and pectins, helps to lower serum cholesterol, reducing the risk of heart disease. Insoluble fibre helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colorectal cancer.

Serving Ideas:

  • Thinly slice raw okra and combine with your favorite chopped vegetables such as tomatoes, sweet onions, avocado, and cucumbers, and bathe in a cashew dressing (or other favorite dressing)
  • Thinly slice raw okra and marinate for two or three days in a dressing of olive oil, apple cider vinegar, fresh lime juice, finely diced red or green chillies, and seasonings. Use as a condiment.
  • Lightly saute sliced okra in olive oil with onions, garlic, and ginger. Season to taste.
  • Okra can be combined in a stew or “gumbo” along with your favorite vegetables, legumes or grains, onions, and tomatoes. Season with spices and cook covered on top of the stove until the legumes or grains are cooked through.
  • Add okra to your favorite vegetable soup ingredients and enjoy its ability to thicken the soup naturally. Puree if desired or enjoy the soup with texture of bite-sized vegetables.