Healthy Hints

When okra is used in traditional recipes, it generally absorbs a lot of oil. This recipe celebrates the natural moisture from the okra which helps you to use less oil in cooking. You get a significant amount of fibre from just one serving.



1½ tbsp rapeseed (canola) oil

1 tsp garlic paste

1 tsp ginger paste

1 small (¼ cup) onion, diced

1 medium (½ cup) tomato, diced (plum tomato if available)

1 tsp cumin powder

1 tsp coriander powder

½ tsp salt

330 g (3 cups) okra (lady finger), cut into ½ inch pieces

1 tsp sesame seed

What does this chart mean?

Serving Weight 256 g
  • Calories159kcal
  • Protein3.0g
  • Fat8.5g
  • Saturated fat0.7g
  • Carbohydrate18.0g
  • Sugars (Total)6.5g
  • Fibre5.3g
  • Salt1.4g


1. Heat 1 tbsp of the oil in a large saucepan over a medium to high heat.

2. Add the garlic, ginger, onions, tomato, cumin, coriander and salt. Stir and cover the saucepan and cook for 1 minute.

3. Add the okra and stir. Reduce to a low heat, cover and cook for 10 minutes or until the okra is tender.

4. Stir in the remaining oil. Cook the okra uncovered for another 5 to 7 minutes.

5. Remove from the heat and garnish with the sesame seeds.

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