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Stir-fried okra, cauliflower and tomato

Rob Hobson
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


  • 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


  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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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.