To avoid the sliminess that turns many people off okra, Indians cook it over high heat in a lot of oil. In this healthy okra recipe, we get similar results with less oil using a nonstick pan. For an authentic taste, use a hot, smoky Indian chili powder, such as reshampatti. Serve with brown basmati rice and yogurt.

Shefaly Ravula & Amee Meghani
Source: EatingWell Magazine, September/October 2016


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large nonstick skillet over medium-high heat until hot but not smoking. Sprinkle in a few mustard seeds to test the oil--it's hot enough when the seeds sizzle and pop. Quickly add the remaining mustard seeds, cumin seeds and curry leaves (if using); cook, stirring, until very fragrant, about 1 minute, covering the pan as needed to contain any splattering.

  • Reduce heat to medium, add onion and cook, stirring, until it is starting to brown, 5 to 7 minutes. Add okra, increase heat to medium-high and cook, stirring often, until the "goo" or mucilage from the okra starts to release and the onion darkens, 4 to 6 minutes more.

  • Add coriander, paprika, salt, turmeric and chili powder to taste (or cayenne); cook, stirring often, until the okra is browned in spots and the vegetables look very dry, 6 to 10 minutes more.

Nutrition Facts

131 calories; protein 3.5g 7% DV; carbohydrates 15.3g 5% DV; exchange other carbs 1; dietary fiber 5.9g 24% DV; sugars 3.8g; fat 7.5g 12% DV; saturated fat 0.6g 3% DV; cholesterolmg; vitamin a iu 1349.4IU 27% DV; vitamin c 35.5mg 59% DV; folate 92.7mcg 23% DV; calcium 136.9mg 14% DV; iron 1.5mg 8% DV; magnesium 87.3mg 31% DV; potassium 504.4mg 14% DV; sodium 222.6mg 9% DV; thiamin 0.3mg 30% DV.