Spice Up Your Dinner: Sauteed Okra With Garlic Chili Sauce

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Sauteed Okra with Garlic Chili Sauce - A Healthy Mediterranean Recipe"

Dive into a world of flavors with this delicious Mediterranean Sautéed Okra with Garlic Chili Sauce – it’s a taste sensation you won’t want to miss!

Although okra is a common ingredient in Middle Eastern cuisine, understanding and appreciating its unique flavor profile took some time. Growing up, sautéed okra was not a familiar dish in our household, but my mom ensured that our freezer was always filled with bags of fried okra.

Recently, my culinary journey has been enriched by the discovery of okra’s numerous health benefits and its vast potential in dishes, particularly sautéed okra. This newfound fascination led me to plant okra in my own garden, the sight of its heart-shaped leaves bringing a sense of accomplishment and joy. Now, this versatile vegetable, often called ‘ladies’ fingers,’ has found a permanent place in my kitchen.

While my go-to dish used to be my mom’s beloved okra, lamb, and tomato sauce recipe, my palate yearned for a creative experiment. This desire led to my unique sautéed okra recipe, a perfect blend of fiery garlic chili sauce that marries Middle Eastern and Asian flavors.

One aspect that makes this dish so enjoyable is its versatility, allowing you to adjust the spice level to your preference. When my husband and I first tried this dish, we were utterly captivated.

Unraveling the Wonders of Okra:

The Superfood for Your Sautéed Okra Recipe, a uniquely-shaped green vegetable with elongated seed pods, also referred to as ‘bamia’ in Arabic, is a staple in Middle Eastern and Southern U.S. cuisine. Though it’s infamous for its slimy texture, sautéed okra can offer delicious flavors when cooked properly.

Embrace okra’s unique texture! It can be quite delightful when fried to a crispy golden hue or included in dishes like sautéed okra. It shines in hearty Creole Gumbo, spicy Cajun cooking, or simply sautéed with aromatic spices.

Okra’s benefits stretch beyond its flavor profile. Okra is rich in dietary fiber and plant protein, aiding digestion and benefiting vegetarians and vegans. Its low calorie count makes it perfect for weight loss or healthy weight maintenance.Incorporating okra, particularly sautéed okra, into your meals can contribute to overall health. It’s high in fiber, helping to control cholesterol and reduce blood pressure. Okra is also rich in essential nutrients like vitamin B6 and folic acid, which can enhance brain function and potentially prevent cognitive decline.

Choosing and Preparing Okra for a Flavorful Sautéed Okra Dish

When it comes to 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 a 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 dish.

Pairing Sautéed Okra with Garlic Chili Sauce for a Burst of Flavor

My Sautéed Okra with Garlic Chili Sauce is flavorful and versatile. It pairs well with many dishes. Usually, it’s served over fluffy rice, complementing the spicy sauce and okra’s unique texture.

This versatile sautéed okra dish can also complement other grains like quinoa or couscous. It pairs well with grilled or roasted meats, offering a protein-packed option. Or consider this sautéed okra as a distinctive side dish at your next barbecue or family gathering, adding a pleasant heat that elevates the meal.

Storing and Freezing Okra for Year-Round Sautéed Okra

For a delicious Sautéed Okra all year, store and freeze okra properly. Start with fresh okra pods, wash them and trim the stems gently.

Use the Blanching Method: boil for 3-4 minutes, then ice-cool. Drain, dry, and freeze in a dated bag. Or, try the Quick-Freeze Method: wash, dry, trim, and freeze the pods on a baking sheet before bagging.

Properly stored okra lasts up to 12 months at 0°F or lower. Thaw in the fridge or under cool running water for best results. Enjoy your favorite Sautéed Okra anytime with these steps.

Ingredient List

Preparation

1.
Prepare the Okra: In a medium pan, heat two tablespoons of olive oil over medium-high heat. Add the chopped onion and sauté for about two minutes until it begins to soften.

Add the okra to the pan with the onions. Season the okra with cumin, salt, and black pepper. Continue to sauté until the okra becomes tender. This process should take about 20 minutes.
Mark as complete
2.
Prepare the Garlic Chili Sauce: While the okra is cooking, begin making the chili sauce. In a separate small pan, add 3 tablespoons of olive oil and heat it over high heat. Add the cumin seeds and coriander seeds, toasting them for 30 seconds.

Add the minced garlic, diced Chimayo red pepper, diced jalapeno pepper, chopped cilantro, and red chili flakes to the pan with the toasted seeds. Let these ingredients sizzle together, releasing their flavors into the oil.
Remove the chili sauce from the heat and stir in the lemon juice
Mark as complete
3.
Combine: Once the okra is cooked and the chili sauce is ready, pour the sauce over the sautéed okra. Toss everything together to ensure the okra is evenly coated with the sauce.
Serve the sautéed okra with garlic chili sauce warm, and enjoy this flavorful dish
Mark as complete

Please Support The SiteHome Cooking is Easy!With These Minimalist Kitchen Essentials

Ingredients:

1X 2X 3X
Adjust Servings
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

1
Prepare the Okra: In a medium pan, heat two tablespoons of olive oil over medium-high heat. Add the chopped onion and sauté for about two minutes until it begins to soften. Add the okra to the pan with the onions. Season the okra with cumin, salt, and black pepper. Continue to sauté until the okra becomes tender. This process should take about 20 minutes.
2
Prepare the Garlic Chili Sauce: While the okra is cooking, begin making the chili sauce. In a separate small pan, add 3 tablespoons of olive oil and heat it over high heat. Add the cumin seeds and coriander seeds, toasting them for 30 seconds. Add the minced garlic, diced Chimayo red pepper, diced jalapeno pepper, chopped cilantro, and red chili flakes to the pan with the toasted seeds. Let these ingredients sizzle together, releasing their flavors into the oil. Remove the chili sauce from the heat and stir in the lemon juice
3
Combine: Once the okra is cooked and the chili sauce is ready, pour the sauce over the sautéed okra. Toss everything together to ensure the okra is evenly coated with the sauce. Serve the sautéed okra with garlic chili sauce warm, and enjoy this flavorful dish

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.

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