Okra curry recipe

  • Serves 4
  • 20 mins to prepare and 40 mins to cook
  • 190 calories / serving
  • Healthy
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Heat the sunflower oil in a large casserole dish over a medium heat until hot. Sweat the onion, garlic and ginger for 6-7 minutes, stirring occasionally until they start to soften. Add the ground spices, turmeric, chilli powder, caster sugar and some seasoning to the dish and stir well.

Cook for a further minute, stirring occasionally, then add the whole okra and chopped tomatoes, stirring well to combine. Cover with the water and coconut milk, stir, then bring the mixture to a simmer. Simmer for 20-25 minutes until the okra is soft and tender. Adjust the seasoning as necessary. Serve in bowls.

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  • Ingredients

  • 40ml sunflower oil
  • 350g okra, tops removed
  • 3 plum tomatoes, de-seeded and chopped
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 inch piece of ginger, peeled and minced
  • 2tsp ground cumin
  • 3tsp ground coriander
  • 1tsp turmeric
  • ½tsp chilli powder
  • ½tsp caster sugar
  • 250ml light coconut milk
  • salt
  • pepper
  • Energy 800kj 190kcal 10%
  • Fat 16g 23%
  • Saturates 5g 25%
  • Sugars 8g 9%
  • Salt 0.5g <1%

of the reference intake
Carbohydrate 9.6g Protein 4.1g Fibre 6.5g


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