Nutrition Facts for Low sodium okra with minced meat

Low Sodium Okra with Minced Meat

Discover the perfect fusion of flavor and nutrition with this Low Sodium Okra with Minced Meat recipe—a hearty, one-pan meal that’s both heart-healthy and satisfying! Fresh, tender okra is simmered alongside warmly spiced lean minced meat (choose from beef, chicken, or turkey) in a fragrant tomato and low-sodium broth base, enhanced with aromatic garlic, ginger, and a touch of lemon juice for brightness. This wholesome dish is low in sodium but incredibly rich in flavor, thanks to a balanced blend of ground cumin, coriander, and black pepper. It’s quick to prepare, taking just 45 minutes from start to finish, and makes a comforting dinner for four. Perfect for serving over steamed rice or with whole grain bread, this recipe is ideal for health-conscious food lovers seeking a flavorful, nutrient-packed meal without the extra salt.

Nutriscore Rating: 80/100
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Image of Low Sodium Okra with Minced Meat
Prep Time:15 mins
Cook Time:30 mins
Total Time:45 mins
Servings: 4

Ingredients

  • 450 grams fresh okra
  • 300 grams lean minced meat (beef, chicken, or turkey)
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 garlic cloves, minced
  • 1 teaspoon ginger, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 0.5 teaspoon black pepper
  • 2 tablespoons fresh cilantro, chopped
  • 1 cup low-sodium chicken or vegetable broth
  • 1 tablespoon lemon juice

Directions

Step 1

Rinse the okra under cold water, and pat it dry with paper towels. Trim the ends and cut each pod in half diagonally.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the minced onion and sauté until translucent, about 3-4 minutes.

Step 3

Add the minced garlic and ginger to the pan, and cook for another minute until fragrant.

Step 4

Increase the heat to medium-high and add the minced meat to the skillet. Cook the meat, breaking it up with a spoon, until it is browned and cooked through, about 5-7 minutes.

Step 5

Stir in the tomato paste, ground cumin, ground coriander, and black pepper. Cook for 2 minutes, ensuring the spices are well incorporated.

Step 6

Pour in the low-sodium chicken or vegetable broth, and bring the mixture to a simmer.

Step 7

Add the okra to the skillet, stirring gently to combine. Cover the skillet and reduce the heat to medium-low.

Step 8

Allow the okra and meat to simmer until the okra is tender, about 12-15 minutes. Stir occasionally to prevent sticking.

Step 9

Once cooked, stir in the lemon juice and fresh cilantro.

Step 10

Taste and adjust seasoning if needed, considering any dietary sodium restrictions.

Step 11

Serve hot, with a side of steamed rice or whole grain bread, if desired.

Nutrition Facts

Serving size (1194.2g)
Amount per serving % Daily Value*
Calories 973.1
Total Fat 54.6g 0%
Saturated Fat 13.7g 0%
Polyunsaturated Fat 2.7g
Cholesterol 210mg 0%
Sodium 428.3mg 0%
Total Carbohydrate 58.5g 0%
Dietary Fiber 19.4g 0%
Total Sugars 15.9g
Protein 73.8g 0%
Vitamin D 0IU 0%
Calcium 518.8mg 0%
Iron 11.4mg 0%
Potassium 2779.7mg 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: 48.1%
Protein: 28.9%
Carbs: 22.9%