Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 pound fresh okra pods, washed and ends trimmed
- 1 onion , finely chopped
- 3 cloves of garlic , minced
- 2 tablespoons vegetable oil
- 2 cups tomato purée or crushed tomatoes
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ¼ teaspoon cayenne pepper (optional, for heat)
- Salt to taste
- Pepper to taste
Directions
Heat the vegetable oil in a large saucepan over medium heat.
Add the finely chopped onion to the saucepan and sauté until it becomes translucent and lightly golden.
Stir in the minced garlic and cook for another minute until fragrant.
Add the tomato sauce or crushed tomatoes to the saucepan, along with the ground cumin, ground coriander, ground turmeric, cayenne pepper, salt, and pepper. Stir well to combine.
Allow the tomato sauce mixture to simmer for about 10 minutes, allowing the flavors to meld together.
Add the trimmed and washed okra pods to the saucepan and stir gently to coat them with the tomato sauce.
Reduce the heat to low, cover the saucepan with a lid, and let the stew simmer for about 20–25 minutes, or until the okra pods are tender. Stir the stew occasionally to prevent sticking and ensure even cooking.
Once the okra is cooked, taste the stew and adjust the seasoning according to your preference.
Remove the saucepan from the heat and let the stew sit for a few minutes to allow the flavors to develop.
Serve the stew hot as a main course with rice or bread, and enjoy the delicious flavors of the tender okra and aromatic spices.