Wellbeing with Nutrition
Nurturing the Mind and Body

Okra have many digestive benefits. When you cut into this vegetable, they release a clear juice which feels sticky and slimy (mucilage) . Okra are rich in antioxidants, B vitamins, and minerals. They are packed with both soluble and insoluble fibre, which helps prevent constipation, and supports the movement of digesting food in the body. The mucilage is a source of food for beneficial gut bacteria, which supports overall digestive health.

Okra are also low in calories and support blood sugar and cholesterol management. There are so many health benefits, just give them a go.

For this recipe, increase or decrease the level of spices to adjust your personal taste.


1 kg of fresh okra
1-2 red onions
1 cup tomato passata (or skinned ripe tomatoes, which have been blended)
1 tablespoon of organic clarified butter (or coconut oil)
1 tsp Himalayan or Celtic sea salt 
1 green chilli
1/2 tsp red chilli flakes or powder
3/4 tsp turmeric
1 cup chopped coriander
Fresh tomato (for garnishing)


  1. Wash and dry the okra as this helps prevent them from becoming overly slimy when they are cut.
  2. It helps to chop all the vegetables before making this dish. To prepare the okra, remove the tops and tails and then slice them into 1 inch pieces. You will feel and begin to see some of the slimy juice ooze out as you cut them.
  3. Melt a little ghee in a pan and sauté the chopped okra until I you no longer see any of the sticky clear juice from the okra.  Try not to handle them too much at this stage as they can get very sticky from the slimy juices released.
    This initial stage of cooking helps seal the okra and dry out the sticky juice.  
  4. Once the okra had been sealed in this way, put them aside in a separate bowl and prepare the masala sauce.Okra4
  5. Next chop the onion and gently fry them in a little ghee until they start to soften.
  6. Then add the spices (chopped green chilli, red chilli flakes and turmeric) to the softened onions and cooked them with a little water to prevent sticking.  
  7. Next add the tomato passata (you could use around 1 cup of skinned ripe tomatoes, which have been blended) to the onion mixture and cook the masala mixture until the ghee starts to separate from the sauce.
  8. Now add the okra to the masala mixture. As it cooks, add a few splashes of water to prevent any sticking to the pan and to maintain a dry consistency to this dish.
  9. Cook the okra until they were done (they are tender and no longer taste slimy)
  10. Stir in the fresh chopped tomatoes and coriander and do a final check of seasonings

I love the fresh colourful look of this dish. Growing up, okra curry was always served with freshly made roti (flatbread made from whole wheat). I still enjoy okra with roti but I also like to serve it with flat breads made from mung or channa dhal, which are gluten-free and rich in protein.