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Stir-fried Okra

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A lot of people are intimidated by okra – but you don’t have to be, this stir-fry couldn’t be easier to make!

If your kids haven’t tried okra before, you can tell them it tastes like green beans and looks like flowers – they’ll love it!

This is a great dish to add turmeric to.  If your kids haven’t tried this flavour before make sure you start with just a little bit, and work your way up.

A tip: the slimy-ness of okra (think traditional curry texture) comes out when it is cooked for longer periods, due to the soluble fiber it contains.  If you want a crunchier texture, just don’t cook it as long.

Prep time: 2 mins

Cook time: 8 – 14 mins

  • 2 cups of chopped okra
  • 1 vidalia onion, diced
  • 1-2 cloves garlic, minced
  • 1/2 tsp – 1 tsp turmeric (optional)
  • Black mustard seeds
  • Sea salt and black pepper (to taste)
  1. Once everything is chopped, heat the oil over medium-high heat in a large non-stick skillet and sautée the onion until crisp-tender, to bring out the vidalia’s natural sweetness.
  2. Add in the mustard seed and turmeric and let the spices cook while stirring, for approx. 1 minute.
  3. Add garlic, sautée for approx. 1 minute
  4. Add the chopped okra, turn the heat up a little, and add a drop of water.  Stir-fry for approx 5-7 minutes for a crispy, more “al dente” texture (until the olive green okra turns bright green), or for 8 – 10 mins if a more traditional curry texture is desired.
  5. Serve as a vegetable side, pair with rice and daal or white fish for a delicious nutrient-dense meal.
Project Details

Date: June 8, 2017


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