Okra with Tomato Sauce
Healthy, because
Even smarter
Nutritional values
Like most pulses, the okra scores high on fibre, which is good for our intestinal flora. Rich in vitamin C, it helps our immune system by stimulating the formation of white blood cells. The pod also has a lot to offer in terms of minerals. For example, the potassium it contains prevents cardiovascular diseases.
Since okra pods are popular almost all over the world, you can often find the pulses in international supermarkets such as Turkish or Asian shops. They are difficult to describe in terms of taste: mild, tart and spicy, similar to green beans and gooseberries - just try them yourself
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Together with a rice garnish the recipe is a main meal.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 18.1 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 628 mg | (16 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
Preparation steps
Rinse and peel the okra.
Peel the onion and the garlic. Chop finely and sweat in hot oil. Add the okra and sauté briefly. Add the tomatoes. Season with salt, pepper, and a pinch of cinnamon. Simmer for 6-8 minutes on medium heat.
Season again and serve warm in bowls.
