Okra 1,2,3

1. In a wok/pan, add okra, salt, tamarind pulp and turmeric -this prevents the okra from becoming slimy. After it comes to a boil, adjust the heat to medium and let it cook through.

2. Ater the okra is soft and done, add the Sambar Powder.

3. Ready to eat! Vary the ingredients according to your own taste. Goes very well with chappatis, puris or yoghurt rice.

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Nutrient	Quantity
Total fats	0.38 g
Protein	3.86 g
Carbohydrates	14.9 g
Energy	66 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.002 g
Water	297.6363 g
Aspartic acid	0.29 g
Calcium, Ca	175.85 mg
Lutein + zeaxanthin	560 g
Fiber, total dietary	6.4 g
Carotene, beta	832 g
Niacin	2 mg
Vitamin A, RAE	72 g
Arginine	0.168 g
Riboflavin	0.12 mg
Glutamic acid	0.542 g
Sodium, Na	16.37 mg
Total lipid (fat)	0.38 g
Manganese, Mn	1.576 mg
Fructose	1.14 g
Proline	0.09 g
Fatty acids, total saturated 16:0	0.044 g
Sucrose	1.2 g
Choline, total	24.6 mg
Sugars, total	2.96 g
Serine	0.088 g
Fatty acids, total saturated 18:0	0.006 g
Vitamin B-6	0.43 mg
Selenium, Se	1.4 g
Ash	1.803 g
Fatty acids, total saturated 18:1 undifferentiated	0.032 g
Pantothenic acid	0.49 mg
Phenylalanine	0.13 g
Copper, Cu	0.2263 mg
Thiamin	0.4 mg
Methionine	0.042 g
Iron, Fe	1.24 mg
Carbohydrate, by difference	14.9 g
Phosphorus, P	122 mg
Folate, total	120 g
Tocopherol, gamma	0.32 mg
Alanine	0.146 g
Valine	0.182 g
Fatty acids, total saturated 18:2 undifferentiated	0.052 g
Glycine	0.088 g
Carotene, alpha	54 g
Glucose (dextrose)	0.64 g
Zinc, Zn	1.16 mg
Isoleucine	0.138 g
Fatty acids, total polyunsaturated	0.054 g
Leucine	0.21 g
Vitamin A, IU	1432 IU
Folate, DFE	120 g
Tryptophan	0.034 g
Vitamin C, total ascorbic acid	46 mg
Phytosterols	48 mg
Starch	0.68 g
Tyrosine	0.174 g
Vitamin K (phylloquinone)	62.6 g
Fatty acids, total saturated	0.052 g
Histidine	0.062 g
Fatty acids, total monounsaturated	0.034 g
Threonine	0.13 g
Folate, food	120 g
Vitamin E (alpha-tocopherol)	0.54 mg
Magnesium, Mg	116.37 mg
Lysine	0.162 g
Potassium, K	598 mg
Cystine	0.038 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Turmeric powder	0.25 teaspoon	0	0	0
Tamarind paste	0.25 teaspoon	0	0	0
Sambhar Powder	0.75 teaspoon	0	0	0
Water	0.5 cup	0	0	0
okra	2 cups	66	14.9	0.38