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Okra Healthy Meals, Healthy Hearts
Healthy Hints
Okra (bhindi) contains a special fibre which has been shown to help keep blood sugar levels steady in diabetes. So, it’s a healthy food but traditionally bhindi is cooked in a large amount of oil. Try this recipe instead. Note that recipes from the British Heart Foundation don’t use salt so if you add any, you could change the traffic light for salt.
Ingredients
Ingredients
450 g (4½ cups) okra (lady finger)
½ tsp turmeric
1 tbsp olive oil
1 medium tomato, chopped
1 tsp cumin seeds
1 tbsp coriander, leaves and stalks chopped separately
2 medium onion, chopped
1 tsp fresh green chilli, crushed
1 tbsp lemon juice, optional
½ tsp cumin and coriander powder
What does this chart mean?
- Calories65kcal
- Protein3.0g
- Fat3.0g
- Saturated fat0.5g
- Carbohydrate6.5g
- Sugars (Total)4.5g
- Fibre3.5g
- Salt0.1g
Directions
1. Wash each okra under cold running water (there is no need to dry them.) Cut them into pieces 1cm - 2.5cm/½ -1in long. Set to one side.
2. In a large, non-stick pan, heat the oil, add the cumin seeds and chopped onions and cook until the onions are soft.
3. Add the okra, green chillies, cumin, coriander powder, turmeric and chopped coriander stalks. Mix well.
4. Spoon the tomato on top of the okra mixture and cook uncovered for 5 minutes on a medium heat. Toss the okra every 2-3 minutes after this. Lower the heat and cook for 7-10 minutes or until cooked.
5. Remove from the heat and place in a serving dish. Garnish with the chopped coriander leaves and sprinkle the lemon juice over the dish just before serving.
