All Recipes | Dinner | Okra and Tomatoes with Chickpeas

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Okra and Tomatoes with Chickpeas

To enjoy all year long, use frozen instead of fresh okra when it's out of season.
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Course: Dinner, Lunch
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4
Calories: 240kcal

Equipment

  • Measuring cups
  • Measuring spoons
  • Colander
  • knife
  • spoon
  • Skillet

Ingredients

  • 2 Tbsp. canola oil
  • 3 - 4 cloves garlic (crushed and minced)
  • 1 small red onion (thinly sliced)
  • 1 tsp. chili powder
  • Pinch of cayenne pepper
  • 1 tsp. ground cumin
  • 1 tsp. ground turmeric
  • 1 lb. okra (sliced into 1/2-in. rounds)
  • 2 medium tomatoes (coarsely chopped (or one 14.5-oz. can petite diced tomatoes, drained))
  • 1/2 cup low sodium vegetable juice
  • 15 oz. can chickpeas (also known as garbanzo beans, drained and rinsed)
  • 1/2 tsp. salt

Instructions

  • In a skillet, heat canola oil over medium-high heat. Add garlic
  • and onion, stirring occasionally for 3 minutes or until fragrant
  • Add chili powder, cayenne pepper, cumin and turmeric, stirring
  • constantly for about 2 minutes.
  • Add okra and cook for another 2 minutes, stirring well.
  • Add tomatoes and cook over high heat for 1 minute or until they
  • release their juices.
  • Add vegetable juice and chickpeas. Cover and cook, stirring
  • occasionally until the okra is tender, about 5 – 10 minutes.
  • Season with salt and serve.

Nutrition

Calories: 240kcalCarbohydrates: 32gProtein: 9gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.03gSodium: 622mgPotassium: 823mgFiber: 11gSugar: 6gVitamin A: 1971IUVitamin C: 47mgCalcium: 170mgIron: 4mg
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Nutrition Facts
Okra and Tomatoes with Chickpeas
Amount per Serving
Calories
240
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Sodium
 
622
mg
27
%
Potassium
 
823
mg
24
%
Carbohydrates
 
32
g
11
%
Fiber
 
11
g
46
%
Sugar
 
6
g
7
%
Protein
 
9
g
18
%
Vitamin A
 
1971
IU
39
%
Vitamin C
 
47
mg
57
%
Calcium
 
170
mg
17
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.