Masala okra

Ingredients

10 okra, chopped into thirds
4 spring onions, finely chopped
2.5cm ginger, finely chopped
2 cloves garlic, finely chopped
2 tomatoes, roughly chopped
1 green bird’s eye chilli, deseeded and chopped
1 onion, chopped
1 small bunch coriander, chopped
2 tablespoons oil
1 teaspoon chilli powder
1 teaspoon ground coriander
1 teaspoon ground turmeric

Equipment

Frying pan
Chopping board
Sharp knife

Steps

1. Heat 1 tablespoon of oil in the pan. Add the okra and stir-fry for 4 minutes. Remove from the pan and put to one side.
2. Add the remaining oil to the pan. Add the onion and cook for 4 minutes, until soft.
3. Add the ginger and garlic. Cook for 2 minutes.
4. Stir in the tomatoes and cook for 5 minutes, until soft.
5. Add the okra, chilli powder, ground coriander and ground turmeric. Cook for 2 minutes.
6. Add the fresh chilli, coriander and spring onions and cook for 1 minute. Remove from the heat and serve.

Nutrition Advice

• Okra is a rich source of dietary fibre. It helps to prevent and improve constipation, and lower cholesterol.
• This recipe uses a lot of herbs and spices. They not only provide flavour but also a big bang of antioxidants. Antioxidants help protect body cells and promote healthy tissue growth.