Okra with Tomatoes

Okra with Tomatoes

Okra, also known as "lady's fingers", is cultivated in the tropical and subtropical regions of the world. Nowadays, it can be found all year-round in ethnic groceries, and even supermarkets, either fresh or frozen.

4 servings
Preparation 10 min
Cooking 15 min

80 calories per serving 


Ingredients

4 tsp olive oil   20 mL
1 onions, coarsely chopped   200 g
1/2 green peppers, chopped   80 g
260 g okra/lady's fingers, ends trimmed, whole    
1 clove garlic, minced    
1/2 dried chili peppers, minced   0.4 g
2/3 cup canned tomatoes (diced)   170 g
4 tsp lemon juice, freshly squeezed   1/2 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Heat the oil in a skillet over medium heat. Add the onion then sauté 3 min until softened. Add the green pepper, okra, garlic, and chili pepper, then cook 3 min, with occasional stirring.
  2. Stir in the tomatoes and lemon juice. Bring the mixture to a boil, then reduce the heat, cover and simmer about 10 min, until okra is tender.
  3. Adjust the seasoning and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (170g)

Amount

% DV*

* DV = Daily Value

Calories

80

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

10 g

3 %

Fibre

3 g

12 %

Sugars

5 g

Protein

2 g

Vitamin A

15 %

Vitamin C

50 %

Calcium

8 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Fibre, Magnesium, Niacin, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Good source of :
Folacin, Manganese
Excellent source of :
Vitamin C, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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