Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1½ lbs okra fresh,frozen, or canned; trim stem end & wash.
- 32 oz tomatoes, washed and sliced
- 1 cup finely chopped onion
- 2 heads garlic, peeled
- 1 tspn salt (optional)
- ½ cup vegetable oil or olive oil
- 1 cup fresh, finely chopped coriander - washed
- 1 tbls ground dried coriander
- 4 cloves garlic, crushed
- 1 fresh red or green chili
- 1 cup water
- a dash of ground allspice
- a dash of sugar
- =
Directions
Fry the okra in oil. Remove and put on paper towels.
Fry onions in oil until transparent.
Add the dried coriander and garlic.
Stir for 2 minutes until scented.
Add the tomatoes. Cook over medium heat for another 2 minutes.
Add okra, salt, sugar, allspice, chili, and water. Bring to a boil over medium heat and cook for 25 minutes or until the okra is tender.
Add fresh coriander and boil for 2 minutes.
Remove chili and serve cold.