Okra is one of the most common vegetables cooked every day. The key factor of good okra subji is that the okra has to be fresh, tender and small in size.  The necessary softness has been compared to Ladyfingers. There are numerous ways okra can be cooked easily. In my opinion, stir fried is the best way to cook it because it is easy, quick and loaded with key nutrients.

Cooking Difficulty Level: Very Easy

Preparation Time: 15 minutes
Cooking Time: 10-12 minutes

Recipe Type: Vegan
Serves: 4


1 Lb. Fresh Okra, washed & dried for 15 minutes
& cut lengthwise
2 TBsp Curry Powder (add more to your taste)
Salt to taste
1 Medium Red Onion, cut lengthwise
2 TBsp Tomato Paste
1 Tsp Garlic Paste
1 Tsp Ginger Paste
1 Tsp Green Chili Paste (optional)
2 TBsp Olive Oil or Canola Oil


  1. In a skillet or wok on medium heat, add oil and cut onions.
  2. Add green chili, ginger and garlic paste and fry them until soft.
  3. Add okra and stir well.
  4. Add curry powder and salt and any additional spices that you like. (You don’t have to, but I did!)
  5. Notice okra will change the color as it is cooked.
  6. Add tomato paste and stir well.
  7. Cook for another 3-4 Minutes.
  8. Serve and enjoy with roti, rice and Dal’s and it is easier to eat with ready made tortillas.


  • To enjoy you can roast tortillas or ready made roti on an open flame on top of your stove top.
  • For an electric burner, a small grill is required.
  • It is a good idea to experiment with curry powder. All of them are not equal. I like the one which comes with all of the spices and mace. So I add little bit of curry powder and the spices which I trust more. But fresh spices are more easily available in the US and they are better in quality, also.

Good luck with this next adventure in cooking!

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This Week’s Healthy Tip

The Health Benefits of Okra

  • Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
  • The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
  • The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  • The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
  • The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  • The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.