Pakistani Okra Curry

  • 4 cloves garlic
  • 1 medium sized knob of ginger (approximately 60g)
  • 1 small onion
  • 1/3 cup canola oil
  • 6 medium sized tomatoes, cut in half, then each half cut into 4 wedges
  • 1 medium sized onion, thinly sliced
  • 700g okra (fresh or frozen), cut into 3cm pieces (available from Indian grocers)
  • 1 packet (50g) korma spices (available from Indian grocers, this recipe used the brand Shan)
 
 

 1. Peel the small onion, ginger and garlic and cut into small chunks. Place these in a small food processor and blitz until they form a smooth paste

 
 

2. In a frypan, heat the oil. Add the okra and cook on a low-medium for 15 minutes, stirring occasionally. Remove these from the frypan, place in a bowl, and return the frypan to the stove

 
 

3. Add the onion to the frypan and cook for 10 minutes, stirring occassionally, adding small amounts of water as necessary to prevent it drying out

 
 

4. Add the tomato to the frypan and again cook for 10 minutes, stirring occassionally, adding small amounts of water as necessary to prevent it drying out

 
 

5. Add the onion/ginger/garlic paste and cook for 5 minutes, stirring

 
 

6. Add the korma powder and cook for 5 minutes, stirring

 
 

7. Add the cooked okra back to the pan with 1 cup water, and cook for 5 minutes, stirring. Sprinkle with fresh coriander and serve immediately, ideally with rice and a meat curry

What's the story?

Nutritional Information (Per serve, serves 8)

  • Energy: 642kJ
  • Protein: 3.9g
  • Fat: 10.5g (Saturated fat 0.8g)
  • Carbohydrates: 7.8g (Sugars 5.8g)
  • Sodium: 570mg

And a word from the dietitian...

Unfortunately, the art of mixing one’s own spices has been lost over time, with many people relying on already mixed blends, like the korma spices used. The problem with these is that salt is often the prevalent ingredient- the brand I used has 9125mg/100g- well over the ideal 120mg/100g that makes a food considered low salt. So use these sparingly or even better, learn to mix your own!