Heart-Healthy Okra and Potato Curry

Savor the rich, wholesome flavors of this Heart-Healthy Okra and Potato Curry, a vibrant vegetarian dish that's as nourishing as it is delicious. Packed with fresh okra, tender potatoes, and a medley of fragrant spices like cumin, mustard seeds, and turmeric, this curry strikes the perfect balance between comfort and nutrition. Simmered in a low-sodium vegetable broth and finished with a sprinkle of fresh cilantro, it’s designed to support heart health without sacrificing taste. Ready in just 45 minutes, this easy-to-follow recipe is perfect for busy weeknights. Serve it alongside whole grain rice or whole wheat flatbreads for a complete, fiber-rich meal the whole family will love.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams okra
• 2 medium potatoes
• 1 large onion
• 2 medium tomato
• 3 cloves garlic cloves
• 1 inch piece ginger
• 2 tablespoons olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.25 teaspoon ground black pepper
• 1 cup low-sodium vegetable broth
• 2 tablespoons fresh cilantro
• to taste salt

Directions

Step 1

Wash the okra thoroughly, pat dry with a kitchen towel, and cut off the tips and ends. Slice them into 1/2 inch pieces.

Step 2

Peel and dice the potatoes into bite-sized cubes.

Step 3

Finely chop the onion and tomatoes. Mince the garlic and grate the ginger.

Step 4

In a large non-stick pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds and sauté until they begin to crackle.

Step 5

Add the chopped onion and sauté until they become translucent, about 5 minutes.

Step 6

Stir in the minced garlic and grated ginger, and sauté for another 2 minutes until fragrant.

Step 7

Add the chopped tomatoes and cook for 3-4 minutes until they soften, stirring occasionally.

Step 8

Add the turmeric powder, coriander powder, red chili powder, and ground black pepper. Stir well to combine the spices.

Step 9

Add the diced potatoes to the pan, stirring to coat them with the spices. Cook for another 5 minutes.

Step 10

Add the chopped okra and stir. Pour in the low-sodium vegetable broth and add salt to taste.

Step 11

Cover the pan with a lid, reduce the heat to low-medium, and let it simmer for about 15-20 minutes, or until the potatoes are tender and the okra is cooked.

Step 12

Garnish the curry with chopped fresh cilantro just before serving.

Step 13

Serve hot with whole grain rice or whole wheat flatbreads for a complete, heart-healthy meal.

Nutrition Facts

Serving size	(1453.5g)

Amount per serving	% Daily Value*
Calories	996.5

Total Fat 32.4g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2948.9mg	0%
Total Carbohydrate 164.6g	0%
Dietary Fiber 27.0g	0%
Total Sugars 40.7g
Protein 24.3g	0%

Vitamin D 0IU	0%
Calcium 487.5mg	0%
Iron 12.5mg	0%
Potassium 4330.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.8%

Protein: 9.3%

Carbs: 62.9%