Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 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 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 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
- 2 tablespoons vegetable oil
- 1 onion , finely chopped
- 2 cloves of garlic , minced
- 1 hot pepper , chopped (remove seeds for less heat)
- 1 teaspoon ground paprika
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ½ teaspoon ground coriander
- 2 cups sliced fresh okra
- 1 tomato , diced
- Salt , to taste
Directions
In a large pot, heat the vegetable oil over medium heat.
Add the chopped onion, minced garlic, and chopped hot pepper to the pot. Sauté until the onions are soft and translucent.
Stir in the ground paprika, ground cumin, ground turmeric, and ground coriander. Cook for a minute or two to release the flavors of the spices.
Add the sliced okra and diced tomato to the pot. Stir well to combine the vegetables with the spice mixture.
Season the stew with salt to taste. Adjust the seasoning according to your preference.
Reduce the heat to low, cover the pot, and let simmer for about 15–20 minutes, or until the okra is tender and cooked through.
Stir occasionally during cooking to prevent sticking and to ensure even cooking of the okra and tomatoes.
Once the stew is ready, remove the pot from the heat and let rest for a few minutes before serving.