Skip to main content
Products
Subtotal
€ 0.00
Shipping
FREE
Order total
€ 0.00
Blog categories

Clear filters

Finish

SALE NOW ON | 20% OFF EVERYTHING
SHOP NOW

Stir-fried okra, cauliflower and tomato

Rob Hobson
Article written by Rob Hobson

Date published 14 April 2022

Find out about the author

Back to article list

Filter articles

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.

Like this article? Share it!

 
Rob Hobson

About Rob Hobson

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

robhobson.co.uk