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Stir-fried okra, cauliflower and tomato

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Article written by  Rob Hobson

Date published  14 April 2022

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This simple dish can be served as an accompaniment to meat and fish, or with brown rice. As well as providing four servings of your 5-a-day, it's loaded with antioxidant nutrients including lycopene and beta-carotene.

The addition of cashew nuts adds a little protein as well as magnesium, which is important for muscle relaxation in the body. The low calorie content makes this a great dish for those trying to lose weight or get a leaner physique.

Serves 2

230 calories per serving

Ingredients

  • 1 tbsp coconut or ground nut oil
  • 4 spring onions, finely sliced
  • 2 garlic cloves, finely sliced
  • 200g okra, cut across into pieces
  • 1 fresh green chilli, seeded and finely chopped
  • a pinch of ground ginger
  • a pinch of ground cumin
  • a pinch of ground cinnamon
  • 3 fresh curry leaves
  • a handful of cashew nuts
  • ½ cauliflower, separated into florets
  • 400g baby plum tomatoes, cut in half
  • a handful of coriander, roughly chopped
  • 1 lemon, sliced

Method

  1. Heat the oil in a medium-sized pan over a medium heat for a minute or so, add the spring onions and garlic, and cook for 5 minutes. Add the okra and cook for 5 minutes, stirring frequently.
  2. Stir in the chilli, ground spices, curry leaves and cashews. After a few seconds add the cauliflower and tomatoes, and turn the heat to low. Simmer gently for 10 minutes until the tomatoes are soft, stirring occasionally – you want the cauliflower to still be crunchy.
  3. Serve garnished with the coriander and lemon.

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About Rob Hobson

Rob Hobson MSc RNutr is a Registered Nutritionist who has worked with some of the UK’s largest food and health companies and performs training in the public health sector (including government agencies and the NHS). Rob contributes regularly to press publications and has a monthly column in Women’s Health magazine.

robhobson.co.uk