4.5
2 ratings

Sautéed Okra

Deliciously simple
Sautéed Okra
Courtesy of Rasheeda Blogs

Sautéed okra is a quick vegetarian treat and the perfect side dish to any Indian meal. The recipe calls for amchur, which is a dried mango powder that adds a tart, tangy undertone to anything you add it to. Feel free to omit it if you can’t find it at the store — the okra will be tasty either way.

Recipe courtesy of Rasheeda Blogs

Ready in
30 m
10 m
(prepare time)
20 m
(cook time)
4
Servings
158
Calories Per Serving

Ingredients

  • 1/2 Pound fresh small okra, washed and ends trimmed
  • 3 Tablespoons olive oil
  • 1/4 Teaspoon cumin seeds
  • 1 onion, finely chopped
  • 1/4 Cup tomato puree
  • 1 Teaspoon freshly minced garlic cloves
  • 1 Teaspoon ginger root
  • 1 Teaspoon coriander seeds, lightly roasted and crushed
  • 1/2 Teaspoon turmeric powder
  • 1 Teaspoon black pepper
  • 1/2 Teaspoon salt
  • 5 green chilies, finely chopped
  • 1/2 Teaspoon mango powder (amchur)
  • 1 Teaspoon dried fenugreek leaves, crushed to a powder
  • 1/8 Teaspoon clove powder
  • 1/4 Cup water

Directions

Bring 2 cups of salted water to a boil.

Add prepared okra and let it boil for about 6 seconds.

Remove from heat and strain though a metal sieve and set aside.

Heat oil in a nonstick frying pan.

Add cumin seeds and let them brown.

Add chopped onion and sauté until onion turns glossy and translucent.

Add tomato puree, ginger, garlic, crushed coriander, turmeric, black pepper and salt, and continue to stir fry on medium low heat until oil starts to separate on the side.

Lower heat further and add prepared okra, chopped green chilies, mango powder, crushed fenugreek, and clove powder.

Sprinkle with 2 tablespoons of water and stir to mix while still cooking.

Make sure that the okra is cooked. 

If it still needs more time, add some more water and cook until the okra is fully cooked.

Transfer to a bowl and serve with the main meal.

Nutritional Facts
Servings4
Calories Per Serving158
Total Fat11g16%
Sugar6gN/A
Saturated1g7%
Protein3g7%
Carbs16g5%
Vitamin A56µg6%
Vitamin B60.4mg27.5%
Vitamin C154mg100%
Vitamin E2mg15%
Vitamin K34µg28%
Calcium81mg8%
Fiber4g17%
Folate (food)56µgN/A
Folate equivalent (total)56µg14%
Iron2mg12%
Magnesium59mg14%
Monounsaturated8gN/A
Niacin (B3)1mg9%
Phosphorus83mg12%
Polyunsaturated1gN/A
Potassium490mg10%
Riboflavin (B2)0.1mg8.4%
Sodium330mg14%
Thiamin (B1)0.2mg16.4%
Water158gN/A
Zinc0.7mg6.2%