Curried Okra and Potatoes Recipe

Okra can be an intimidating vegetable to cook with, simply because of its ability to become gummy during the cooking process. This recipe is great, though, because the okra is added at the very end and is only cooked for a short time, resulting in juicy, not slimy okra.


This curry is quick, flavorful, and nutrient dense - the wealth of vitamin C in okra helps immune function, and it's high in fibre too, so is great for your digestion.


Then, by using water instead of a cream or yogurt, the tomato flavour really stands out, leaving the stew bright and fresh tasting.


Nutritional content

Servings: 2-4 people

Cook time: 25 minutes

Calories

235.41kcal. 12%


Total Fat

7.98g 11%

Carbs

38.5g 15%

Sugars

6.09g 7%

Protein

6.31g 13%

Sodium

236.89mg 12%

Fibre

8.16g 29%

Ingredients

  • 1lb okra, washed

  • 3 tomatoes, diced

  • 3 potatoes, peeled and cubed

  • 1 onion, chopped

  • 1 tbsp grated ginger

  • 1 tbsp grated garlic

  • 1 tsp chilli powder

  • 1/2 tsp turmeric powder

  • 1 tablespoon ground cumin

  • 1 onion, chopped

  • 2 tbsp of oil

  • Salt




Preparation

  1. Start by boiling your potatoes until tender. Strain and set aside.

  2. Heat the oil in a large pan, add the onions and cook until golden brown.

  3. Add the grated ginger and garlic, stir for 1 minute then add the tomatoes and mix well. Add the chilli powder, turmeric powder, cumin powder and salt to taste. Add 1/2 cup of water, mix well and cook over a medium heat for 5 minutes, stirring occasionally.

  4. Add cooked potatoes and okra, cook for less than 10 minutes until okra is just cooked. Serve with crusty bread or over rice.


Tips


Substitutions: Try using milk, yogurt, butter, or stock instead of water.


To store: Fighting food waste also means storing food correctly. To store this delicious meal, let it cool, then put it in an airtight container in the fridge for up to 7 days, or freeze for up to 3 weeks.


Leftover tips: If you ever get tired of eating this dish with steamed rice and roti, try turning it into a pot pie by wrapping it in puff pastry in a pie pan! This also makes a good dumpling or hand pie filling the next day.