Okra With Tomato Sauce(4 Servings)
A flavorful and nutritious dish featuring tender okra simmered in a tangy tomato sauce with aromatic spices, perfect for vegetable lovers and those seeking a hearty vegetarian meal.
Ingredients
Instructions
- Heat the olive oil and sauté the sliced onion until soft.
- Add the crushed garlic and cook for 5 minutes.
- Stir in the ground coriander.
- Add the okra and stir until coated with the spices.
- Cook the okra for 2 minutes.
- Stir in the tomato paste.
- Add the chopped tomatoes and bring to a boil.
- Season with salt and pepper, then add the water.
- Return to a boil, cover, reduce heat, and simmer gently for 45 to 50 minutes, checking that there is sufficient water.
- Add the lemon juice and cook for 10 minutes more or until the okra is tender.
- Serve hot.
Tips & Substitutions
For a deeper flavor, consider adding a pinch of smoked paprika or cumin along with the coriander. If fresh tomatoes are not in season, canned tomatoes can be used instead; just adjust the water accordingly. To reduce sliminess, you can briefly sauté the okra before adding it to the dish. Serve this alongside The Ultimate Tossed Salad for a refreshing contrast.
Serving Suggestions
Serve the Okra With Tomato Sauce hot, garnished with fresh herbs like parsley or cilantro for added flavor. This dish pairs well with rice or crusty bread to soak up the sauce, and a side of Zesty Tomato Salad can enhance the meal with its bright flavors. It's a perfect choice for a cozy family dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently on the stovetop over low heat, adding a splash of water if necessary to maintain moisture. Avoid microwaving too long, as it can further soften the okra.
Nutrition & Diet Analysis (per serving)
Each serving of Okra With Tomato Sauce(4 Servings) contains roughly 1107 calories, with 17g protein, 79g carbohydrates, and 99g fat. It is an excellent source of dietary fiber (177% of the Daily Value), iron (115% of the Daily Value), and calcium (65% of the Daily Value). Note that it is relatively high in sodium, at 655mg per serving (28% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen okra for this recipe?
Yes, frozen okra can be used as a convenient alternative. Just thaw it and pat it dry before adding to the dish to minimize excess moisture. The cooking time may be slightly reduced, so keep an eye on it as it simmers.
What can I substitute for lemon juice?
If you don't have lemon juice, lime juice can be used as a substitute for a similar acidity. Alternatively, a splash of vinegar can work, but adjust the quantity to taste since vinegar can be more potent.
Is this recipe suitable for a vegan diet?
Yes, this Okra With Tomato Sauce recipe is completely vegan, making it an excellent choice for plant-based diets. It's packed with vegetables and flavor, and you can easily pair it with other vegan dishes like Bulgar Primavera Salad(Tabouli) for a wholesome meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).