Sauteed Okra with Garlic Chili Sauce - A Healthy Mediterranean Recipe"
This might just be my favorite way to cook okra. With its tender texture, crispy edges, and that bold garlic chili kick, this Mediterranean-inspired sautéed okra has quickly become a go-to in my kitchen. Simple, flavorful, and seriously addictive.
Although okra is common in Middle Eastern cooking, it wasn’t something I grew up eating sautéed. My mom always stocked the freezer with fried okra, but I didn’t truly appreciate this unique vegetable until much later.
That changed when I learned more about okra’s health benefits and started growing it in my garden—watching those heart-shaped leaves sprout felt oddly rewarding. While my favorite used to be my mom’s okra, lamb, and tomato stew, I craved something new.
This sautéed okra recipe is my spicy twist, flavored with a bold garlic chili sauce that blends Middle Eastern comfort with an Asian kick. It’s flexible, fiery, and surprisingly addictive. My husband and I were hooked from the first bite.
Sautéed Okra Ingredietns
- Small Okra (tops cut, sliced): Fresh and mildly earthy, sliced for a satisfying texture.
- Medium-sized Onion (chopped): Sweet and aromatic, adding a flavorful base.
- Cumin, Salt, and Black Pepper: Simple yet essential seasonings for a well-balanced taste.
- Olive Oil: Infuses richness for a delightful sauté.
Garlic Chili Sauce:
- Cloves of Garlic (minced): Intense garlic aroma and flavor.
- Chimayo Red Pepper, Jalapeno Pepper (diced): Adds layers of heat with a hint of sweetness.
- Chopped Cilantro: Freshness that brightens the overall sauce.
- Red Chili Flakes, Cumin Seeds, and Coriander Seeds: A spice trio enhancing the sauce’s depth.
- Lemon Juice: Citrusy brightness that balances the heat.
Choosing and Preparing Okra
When creating a delightful sautéed okra dish, picking fresh, tender okra is essential. Look for vibrant green, small pods when shopping for okra, avoiding any with brown spots. Smaller pods often have thinner skin and smaller seeds, resulting in a more pleasing texture when sautéed.
If you find fresh okra in abundance, remember it freezes well. After thoroughly washing and drying the okra, place it in a freezer bag, ready to be whipped out when you fancy the dish.
Pairing Ideas for Sautéed Okra
This Sautéed Okra with Garlic Chili Sauce is bold, spicy, and surprisingly versatile. Traditionally served over fluffy rice, it’s perfect for soaking up all that fiery, garlicky goodness. Try it with fragrant basmati, rice vermicelli, Greek lemon rice, or even Yemeni-style spiced rice for a heartier meal.
It also pairs beautifully with grains like quinoa or couscous, and works as a zesty side for grilled or roasted meats. Whether you’re planning a casual family dinner or a summer barbecue, this sautéed okra adds a punch of flavor that complements and elevates your menu.
How to Store and Freeze Fresh Okra
Start with fresh, firm okra pods. Wash them well and trim the stems gently—avoid cutting into the seeds. You have two great freezing options:
1. Blanching Method:
Boil fresh okra for 3–4 minutes, then plunge into ice water. Drain, pat dry, and spread on a baking sheet. Freeze until solid. Once frozen, transfer to a dated freezer bag.
2. Quick-Freeze Method:
Wash, dry, trim, and place fresh okra directly on a baking sheet. Freeze until solid, then bag. No blanching needed.
For best results when making sautéed okra, cook frozen okra straight from the freezer—no thawing needed. A hot pan and a bit of oil will keep the texture crisp and delicious.
Step-by-Step Instructions
Prepare and Sauté the Okra
Next, add the okra to the pan with the onions. Season with cumin, salt, and black pepper. Stir occasionally and continue to sauté for about 20 minutes, or until the okra is tender and lightly browned.
Make the Garlic Chili Sauce
Heat 3 tablespoons of olive oil over high heat. Add the cumin seeds and coriander seeds, toasting them for about 30 seconds until fragrant.
Reduce the heat slightly, then add the minced garlic, diced Chimayo red pepper, diced jalapeño, chopped cilantro, and red chili flakes. Let everything sizzle for 1–2 minutes, allowing the flavors to infuse the oil.
Remove from heat and stir in the lemon juice for a bright, tangy finish.
Combine and Serve
This Mediterranean Sautéed Okra with Garlic Chili Sauce is a perfect blend of health and taste. It’s packed with fiber, protein, and a spicy kick from the garlic chili sauce that takes it to a whole new level. Get ready to wow your taste buds with this mouth-watering dish.
Ingredients:
1 lb small okra (top cut and cut into about ½ inch in length) | |
1 medium-size onion (chopped) | |
1 teaspoon cumin | |
1 teaspoon salt | |
½ teaspoon black pepper | |
2 tablespoons olive oil |
For the chili sauce:
6 cloves garlic (minced) | |
½ Chimayo red pepper (diced) | |
½ jalapeno pepper (diced) | |
¼ cup chopped cilantro | |
¼ teaspoon red chili flakes | |
1 teaspoon cumin seeds | |
1 teaspoon coriander seeds | |
2 tablespoons lemon juice |
Preparation
In a medium pan, heat 2 tablespoons of olive oil over medium-high heat. Add the chopped onion and sauté for about 2 minutes, until slightly softened. Next, add the okra to the pan with the onions. Season with cumin, salt, and black pepper. Stir occasionally and continue to sauté for about 20 minutes, or until the okra is tender and lightly browned.
While the okra is cooking, prepare the garlic chili sauce in a separate small pan. Heat 3 tablespoons of olive oil over high heat. Add the cumin seeds and coriander seeds, toasting them for about 30 seconds until fragrant. Reduce the heat slightly, then add the minced garlic, diced Chimayo red pepper, diced jalapeño, chopped cilantro, and red chili flakes. Let everything sizzle for 1–2 minutes, allowing the flavors to infuse the oil. Remove from heat and stir in the lemon juice for a bright, tangy finish.
Once the okra is tender and the garlic chili sauce is ready, pour the sauce over the sautéed okra. Gently toss to coat the okra evenly with all the bold, aromatic flavors. Enjoy
Nutrition Information
The information shown is an estimate provided by an online nutrition calculator. It should should not be considered a substitute for a professional nutritionist's advice.
See our full nutrition disclosure here.
Want to experience a flavorful journey through Mediterranean cuisine? Give this recipe a try, and don’t forget to share your creation with us on social media.