Low Sodium Okra Curry

Discover the vibrant flavors of this Low Sodium Okra Curry—a wholesome, heart-healthy dish that doesn’t compromise on taste! Packed with tender slices of fresh okra and a robust blend of aromatic spices like cumin, coriander, and garam masala, this curry is simmered in a low sodium vegetable broth for a guilt-free indulgence. The addition of ripe tomatoes and a zesty splash of lemon juice creates a rich, tangy base that perfectly complements the natural earthiness of okra. Crafted with coconut oil and finished with a garnish of fresh cilantro, this recipe is a fantastic option for those seeking a flavorful, low-sodium vegetarian meal. Perfectly paired with steamed rice or warm flatbreads, this curry promises to be a comforting, nutritious delight for weeknight dinners.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons coconut oil
• 1 large yellow onion
• 2 medium ripe tomatoes
• 3 large garlic cloves
• 1 inch fresh ginger
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 cup low sodium vegetable broth
• 0.25 cup fresh cilantro leaves
• 1 tablespoon lemon juice

Directions

Step 1

Wash the okra thoroughly and pat them dry with a towel. Cut off the ends and slice them into 1/2-inch pieces.

Step 2

Finely chop the onion and tomatoes, and mince the garlic and ginger.

Step 3

Heat the coconut oil in a large pan over medium heat. Add the chopped onions and sauté until they become translucent, about 5 minutes.

Step 4

Add the minced garlic and ginger to the pan and cook for an additional 1-2 minutes until fragrant.

Step 5

Stir in the ground coriander, cumin, turmeric powder, and red chili powder. Cook the spices for another 1 minute to release their flavors.

Step 6

Add the chopped tomatoes to the pan, mix well, and cook until they start to break down and create a thick sauce, about 5 minutes.

Step 7

Add the sliced okra to the pan, stirring to coat them with the spice mixture. Cook for about 5-6 minutes, allowing the okra to lightly brown.

Step 8

Pour in the low sodium vegetable broth, reduce the heat to low, and cover the pan. Simmer for about 15 minutes, or until the okra is tender and cooked through.

Step 9

Stir in the garam masala and adjust the seasoning if necessary, keeping in mind to maintain low sodium levels.

Step 10

Remove from heat and stir in the freshly chopped cilantro and lemon juice.

Step 11

Serve the okra curry hot with steamed rice or your choice of bread.

Nutrition Facts

Serving size	(1278.2g)

Amount per serving	% Daily Value*
Calories	613.3

Total Fat 31.6g	0%
Saturated Fat 23.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 218.4mg	0%
Total Carbohydrate 79.2g	0%
Dietary Fiber 25.7g	0%
Total Sugars 22.0g
Protein 17.9g	0%

Vitamin D 0IU	0%
Calcium 591.8mg	0%
Iron 9.8mg	0%
Potassium 2929.0mg	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: 42.3%

Protein: 10.6%

Carbs: 47.1%