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Okra with sesame. Courtesy of The Ismaili Nutrition Centre
Healthy Hints
When okra is used in traditional recipes, it generally absorbs a lot of oil. This recipe celebrates the natural moisture from the okra which helps you to use less oil in cooking. You get a significant amount of fibre from just one serving.
Ingredients
Ingredients
1½ tbsp rapeseed (canola) oil
1 tsp garlic paste
1 tsp ginger paste
1 small (¼ cup) onion, diced
1 medium (½ cup) tomato, diced (plum tomato if available)
1 tsp cumin powder
1 tsp coriander powder
½ tsp salt
330 g (3 cups) okra (lady finger), cut into ½ inch pieces
1 tsp sesame seed
What does this chart mean?
- Calories159kcal
- Protein3.0g
- Fat8.5g
- Saturated fat0.7g
- Carbohydrate18.0g
- Sugars (Total)6.5g
- Fibre5.3g
- Salt1.4g
Directions
1. Heat 1 tbsp of the oil in a large saucepan over a medium to high heat.
2. Add the garlic, ginger, onions, tomato, cumin, coriander and salt. Stir and cover the saucepan and cook for 1 minute.
3. Add the okra and stir. Reduce to a low heat, cover and cook for 10 minutes or until the okra is tender.
4. Stir in the remaining oil. Cook the okra uncovered for another 5 to 7 minutes.
5. Remove from the heat and garnish with the sesame seeds.
