Directions:
- Top and tail the okra, rinse in cold water. Peel and slice the onion. Peel and finely chop the fresh garlic. Wash and chop the fresh tomatoes.
- Heat the oil in a pan over a moderate heat, and fry the onion and garlic gently for 3-4 minutes, until softened but not browned. Add the okra, and continue to cook gently for a further 4-5 minutes, until beginning to soften.
- Add the chopped tomatoes, tomato puree or ketchup, salt, pepper, sugar, herbs, and lemon juice. Add about 1/2 cup of water or tomato juice, just enough to half cover the vegetables in the pan, and simmer for 20-30 minutes, until the okra is tender.
- Taste the sauce and adjust the seasoning if necessary. Serve hot or cold (but I prefer it hot).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 222.72 Kcal (932 kJ) | ||
| Calories from fat | 122.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.63g | 21% | |
|---|---|---|---|
| Sodium | 19.79mg | 1% | |
| Potassium | 685.75mg | 15% | |
| Total Carbs | 22.73g | 8% | |
| Sugars | 8.44g | 34% | |
| Dietary Fiber | 6.38g | 26% | |
| Protein | 4.27g | 9% | |
| Vitamin C | 45.9mg | 77% | |
| Iron | 1.2mg | 7% | |
| Calcium | 143.1mg | 14% | |
| Amount Per 100 g | |||
| Calories | 51.37 Kcal (215 kJ) | ||
| Calories from fat | 28.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.14g | 21% | |
|---|---|---|---|
| Sodium | 4.56mg | 1% | |
| Potassium | 158.15mg | 15% | |
| Total Carbs | 5.24g | 8% | |
| Sugars | 1.95g | 34% | |
| Dietary Fiber | 1.47g | 26% | |
| Protein | 0.98g | 9% | |
| Vitamin C | 10.6mg | 77% | |
| Iron | 0.3mg | 7% | |
| Calcium | 33mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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