Low Fat Okra Curry

Savor the vibrant flavors of this Low Fat Okra Curry, a healthy and delicious twist on a classic Indian dish. Made with tender okra, aromatic spices, and creamy low-fat yogurt, this curry is both nutritious and satisfying. The addition of fresh curry leaves, mustard seeds, and a medley of warming spices infuses the dish with layers of flavor, while the low-fat cooking method ensures it's light on calories without sacrificing taste. Perfectly cooked in just 40 minutes, this one-pan recipe is ideal for busy weeknight dinners or meal prep. Serve it piping hot alongside steamed rice or whole-grain chapati for a wholesome, vegetarian feast that's packed with fiber and protein. Whether you're looking for a healthy okra recipe, a low-calorie curry, or flavorful vegetarian options, this dish is sure to hit the spot!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 1 medium onion
• 1 large tomato
• 1 inch piece ginger
• 3 pieces garlic cloves
• 1 small green chili
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 0.5 teaspoon mustard seeds
• 10 leaves curry leaves
• 100 grams low-fat yogurt
• 100 ml water
• 1 teaspoon cooking oil spray
• 2 tablespoons, chopped fresh coriander leaves

Directions

Step 1

Wash the okra thoroughly, dry it with a kitchen towel, and cut off the ends. Slice the okra into 1-inch pieces.

Step 2

Finely chop the onion, tomato, ginger, garlic, and green chili. Set them aside.

Step 3

In a large non-stick pan, spray a tiny amount of oil and heat over medium heat.

Step 4

Add mustard seeds and let them splutter. Then, add curry leaves and sauté for a few seconds until fragrant.

Step 5

Add the chopped onion to the pan. Cook until the onion becomes translucent, about 4-5 minutes.

Step 6

Add the ginger, garlic, and green chili to the pan and sauté for 2 minutes until aromatic.

Step 7

Mix in the chopped tomato and cook until it softens, about 3-4 minutes.

Step 8

Stir in the coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Cook for another 2 minutes until the spices are well combined.

Step 9

Add the sliced okra to the pan. Stir well to coat the okra with the spice mixture.

Step 10

Pour in the water, cover the pan with a lid, and let it cook on low heat for about 10-15 minutes or until the okra is tender.

Step 11

Once the okra is cooked, reduce the heat to low and add the low-fat yogurt, stirring continuously to blend it in without curdling.

Step 12

Turn off the heat and garnish with chopped fresh coriander leaves.

Step 13

Serve hot with steamed rice or chapati.

Nutrition Facts

Serving size	(1091.3g)

Amount per serving	% Daily Value*
Calories	472.4

Total Fat 8.9g	0%
Saturated Fat 1.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 6.6mg	0%
Sodium 4230.4mg	0%
Total Carbohydrate 87.6g	0%
Dietary Fiber 23.1g	0%
Total Sugars 38.0g
Protein 21.8g	0%

Vitamin D 55.9IU	0%
Calcium 752.2mg	0%
Iron 8.0mg	0%
Potassium 2626.3mg	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: 15.5%

Protein: 16.8%

Carbs: 67.7%