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. Source: EatingWell Magazine, September/October 2016

Shefaly Ravula & Amee Meghani


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; 7.5 g total fat; 0.6 g saturated fat; 223 mg sodium. 504 mg potassium; 15.3 g carbohydrates; 5.9 g fiber; 4 g sugar; 3.5 g protein; 1349 IU vitamin a iu; 36 mg vitamin c; 93 mcg folate; 137 mg calcium; 1 mg iron; 87 mg magnesium;