Dinner Tuesday 9 January - Curried Okra, Rice, Raita & Tomato Salad

Curried Okra, Rice, Raita & Tomato Salad

Okra Curry
1 tablespoon sunflower oil
1 onion, chopped (about 180g)
1 teaspoon mustard seeds
1 teaspoon cumin
1 teaspoon turmeric
4 cloves garlic
1 fat vine tomato, chopped (about 150g)
2-3 each small green & red chillis (to taste)
small handful fresh curry leaves
1 tablespoon dessicated coconut
275g raw okra, cut into 1 inch segment
1/2 pint water

Heat the oil in a large sauce pan and saute the onions until soft. Add the mustard seeds, cumin, turmeric, garlic and chillies and fry until fragrant. Add the tomato, curry leaves, coconut and water and cook over low heat until most of the water has evaporated and the tomato is soft. Add the sliced okra and cook, covered, for about 15 minutes until tender but not over cooked.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 192.9
Carbohydrate (g) 14.8
Protein (g) 6.5
Fat (g) 12.3
Fibre (g) 7.5
Alcohol (g) 0.0
Fruit & Veg 3.9

Serve with boiled rice, cucumber raita and tomato salad

Tomato Salad
1 ripe vine tomato, sliced
a few thin slices of onion
small handful fresh mint leaves
1 teaspoon sugar
sprinkle salt

Tuck the onion slivers in around the tomato Do the same with the mint. Sprinkle over the sugar and a pinch of salt. Allow to stand at room temperature for 30 minutes for flavours to develop.

Makes 1 serving

Nutrition Data per serving
Calories (kcal) 58.6
Carbohydrate (g) 11.7
Protein (g) 2.0
Fat (g) 0.5
Fibre (g) 2.3


Cucumber Raita
1/3 cucumber, grated (about 70g)
1/2 teaspoon salt
80g thick, Greek style yoghurt
small handful fresh mint
1/2 teaspoon black mustard seeds, crushed
1/2 teaspoon cumin

Salt the grated cucumber and leave to stand for 10-15 minutes. Squeeze out any water from the cucumber gratings with your hands, then mix the cucumber and mint and spices into the yoghurt.

Makes 1 serving
Nutrition Data per serving
Calories (kcal) 113.2
Carbohydrate (g) 5.0
Protein (g) 5.1
Fat (g) 8.2
Fibre (g) 0.5


Nutrition Data for complete meal
Calories (kcal) 538.7
Carbohydrate (g) 71.3
Protein (g) 17.2
Fat (g) 21.1
Fibre (g) 10.5