Crisp Okra in Yogurt Sauce - PCOS-Friendly Recipe

Servings: 6

Lunch

This Crisp Okra in Yogurt Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by /contributors/maya-kaimal This coconut curry adds a tangy note to a South Indian menu. This recipe is part of our menu for Sadhya, a South Indian feast.

Ingredients

7 tablespoons vegetable oil, divided
1 pound okra, trimmed and sliced into 1/8-inch-thick rounds
1 cup grated dried unsweetened coconut
1 teaspoon brown mustard seeds, divided
1/2 teaspoon cumin seeds
1 small fresh green chile, such as serrano, Thai, or jalapeño, stemmed and quartered
1/2 cup to 1 cup water
1 cup plain yogurt (not Greek-style)
1/8 teaspoon hot red pepper flakes
10 fresh curry leaves (optional)
1 teaspoon fresh lemon juice

Instructions

Heat 6 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Fry okra, stirring occasionally, until well browned and crisp, about 15 minutes. Transfer to paper towels to drain and season with 1 teaspoon salt.
Purée coconut, 1/2 teaspoon mustard seeds, cumin seeds, and chile in a blender or food processor with enough water (1/2 cup to 1 cup) to form a fine paste.
Bring coconut paste and yogurt to a bare simmer in cleaned skillet, stirring, then remove from heat.
Heat remaining 1 tablespoon oil in a small heavy skillet over medium-high heat until it shimmers, then cook remaining 1/2 teaspoon mustard seeds and red pepper flakes until mustard seeds begin to pop and/or turn gray. Add curry leaves (if using), covering skillet immediately as the leaves crackle for a few seconds. Stir spice mixture into coconut mixture in skillet, then stir in fried okra, then lemon juice. Season with salt.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Crisp Okra in Yogurt Sauce good for PCOS?

Yes, this Crisp Okra in Yogurt Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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