Mediterranean Diet Spicy Okra Stir Fry

Bring vibrant Mediterranean flavors to your table with this Mediterranean Diet Spicy Okra Stir Fry—a quick, healthy, and flavor-packed dish that’s perfect as a side or a light main course. This recipe combines tender, golden-brown okra with the sweetness of sautéed red onions and cherry tomatoes, all enhanced by aromatic spices like cumin, paprika, and a fiery kick of crushed red chili flakes. A splash of lemon juice and a sprinkle of fresh parsley add a refreshing brightness to balance the heat. Cooked in nutrient-rich extra virgin olive oil and ready in just 30 minutes, this dish is not only a breeze to prepare but also fits beautifully into a wholesome, plant-based Mediterranean diet. Serve it on its own, or pair it with quinoa, couscous, or whole-grain rice for a satisfying and nutritious meal.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons extra virgin olive oil
• 1 medium red onion
• 3 cloves garlic cloves
• 1 teaspoon crushed red chili flakes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 200 grams cherry tomatoes
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper

Directions

Step 1

Wash the okra thoroughly and pat it dry with a clean kitchen towel. Trim the tops and tails, then chop the okra into bite-sized pieces (about 2-3 cm long).

Step 2

Dice the red onion and finely mince the garlic cloves. Halve the cherry tomatoes and chop the fresh parsley finely.

Step 3

Heat the extra virgin olive oil in a large skillet or wok over medium heat.

Step 4

Add the diced red onion to the skillet and sauté for about 2 minutes, until it begins to soften.

Step 5

Stir in the minced garlic, crushed red chili flakes, ground cumin, and paprika. Cook for an additional 1 minute, stirring frequently, until fragrant.

Step 6

Increase the heat to medium-high and add the chopped okra to the skillet. Stir well to coat the okra in the seasoned oil.

Step 7

Cook the okra for 7-10 minutes, stirring occasionally, until it turns golden brown and tender. Avoid overcooking to retain a slight crunch.

Step 8

Add the halved cherry tomatoes and cook for another 2-3 minutes, until the tomatoes are slightly softened but still hold their shape.

Step 9

Remove the skillet from the heat and stir in the lemon juice, chopped parsley, sea salt, and black pepper. Adjust seasoning as needed.

Step 10

Serve warm as a side dish or over a bed of fluffy quinoa, couscous, or whole-grain rice for a light main meal. Enjoy!

Nutrition Facts

Serving size	(902.8g)

Amount per serving	% Daily Value*
Calories	534.1

Total Fat 30.6g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2389.6mg	0%
Total Carbohydrate 65.3g	0%
Dietary Fiber 22.8g	0%
Total Sugars 19.0g
Protein 14.7g	0%

Vitamin D 0IU	0%
Calcium 523.5mg	0%
Iron 7.0mg	0%
Potassium 2391.5mg	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: 46.3%

Protein: 9.9%

Carbs: 43.9%