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This first "Submit Your Recipe" comes from Becky M. of NY who wanted to learn a new recipe using okra and Indian spices. Fresh okra is typically not in season until late summer/early fall so I used frozen for this dish. My class cooked a version of this in our Cuisines of Asia course - spicy, sweet, crunchy and satisfying! The okra-dried mango combo makes this dish "High In" vitamins A and C as well as fiber and calcium. It's also "Low In" saturated fat and cholesterol.

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103.59375
156
103.59375
156
103.59375

Crispy Okra Salad

May 5, 2015

30 min or less active, 60 min or less total, appetizer, fall, gluten-free, side, spring, summer, vegan, winter

This first "Submit Your Recipe" comes from Becky M. of NY who wanted to learn a new recipe using okra and Indian spices. Fresh okra is typically not in season until late summer/early fall so I used frozen for this dish. My class cooked a version of this in our Cuisines of Asia course - spicy, sweet, crunchy and satisfying! The okra-dried mango combo makes this dish "High In" vitamins A and C as well as fiber and calcium. It's also "Low In" saturated fat and cholesterol.


Information

Servings: 4
Time: About 20 minutes active; 45 minutes total
Price: About $10.20 total; $2.55 per person
Nutrition (per serving):
Calories: 119.6
Protein: 2.5g
Fat: 3.9g
Saturated fat: 0.66g
Carbohydrates: 21.8g
Fiber: 5.9g
Sodium: 296mg
Cholesterol: 0mg
High In:
Good Source:
Low In:

Ingredients

  • About 2-3 cups of canola oil
  • 1 lb frozen okra, cut into strips/julienned
  • 2 oz dried mango, julienned
  • 1/2 red onion, julienned
  • 1/4 cup cilantro, chopped
  • Juice of one lemon
  • 1 tsp garam masala
  • 1/2 tsp salt
  • 1/4 tsp cayenne, or more to taste

Preparation

  1. Heat oil in a shallow pot/skillet until it reaches 350 degrees F. Fry the okra in batches until golden brown, about 3-4 minutes, and drain on paper towels. Be sure to allow the oil to come back up to temperature in between batches.
  2. Meanwhile, stir together all the remaining ingredients in a large bowl. For a short tutorial on how to do the julienne cut, click the YouTube video above.
  3. When the okra have cooled, gently toss them into the salad, and serve immediately at room temperature.

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