Crispy Spiced Okra and Cauliflower

BY : PUBLISHED : January 8th, 2014 UPDATED: February 4th, 2022

Okra is a tasty little pod that is common in many dishes from around the world. It can be found in many international-style grocery stores, including Indian, Asian, African, and Middle Eastern stores and if you have one in your area, it would be worth checking out. It may also be available at your local grocery store, just ask! If you can't find okra or aren't a fan, make this with just cauliflower or cauliflower and mushrooms instead, will be delicious! Wonderful with a side of basmati rice, this is a fast and very healthy dish that can be prepared easily on a weeknight. The spices are quite fragrant in this, and not only satisfy our taste buds, but also offer us many medicinal benefits. Spice liberally!

Crispy cauliflower and okra in a small bowl.

Crispy cauliflower and okra in a small bowl.

Crispy Spiced Okra and Cauliflower

Renee Press
Wonderful with a side of basmati rice, this is a fast and very healthy dish that can be prepared easily on a weeknight. The spices are quite fragrant in this, and not only satisfy our taste buds, but also offer us many medicinal benefits. 
3 from 7 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Dinner, Lunch
Cuisine American, Indian
Servings 2 servings
Calories 218 kcal
METHOD Oven
DIET Vegan

Ingredients
  

  • 1 head of cauliflower, cut into florets
  • 3 cups of okra, cut into one inch pieces
  • 1 teaspoon of salt (or more to taste)
  • 1 Tablespoon of whole cumin seeds
  • 1 teaspoon of powdered turmeric
  • ½ teaspoon cayenne pepper
  • 1 Tablespoon of brown mustard seeds (optional)
  • 1 Tablespoon of high heat oil (coconut, canola, grape seed)
  • 1 Tablespoon of rice flour (or potato starch)
  • 2 Tablespoons of fresh cilantro, chopped
  • 2 teaspoons of fresh lemon juice

Instructions
 

  • Preheat oven to 450 degrees and place tablespoon of oil on metal baking tray.
  • Chop okra into one inch pieces, discarding top caps, and pointy bottoms. If using mushrooms instead, simply cut them into quarters and proceed. Chop cauliflower into uniform florets. Place both on baking sheet and use your hands to toss in oil. Sprinkle with rice flour, all spices, and salt and toss to coat again.
  • Place in oven and bake for 10 minutes, toss well for even browning, and bake for an additional 10 minutes until vegetables are both browned and crispy. Sprinkle with freshly chopped cilantro and a squeeze of lemon juice just before serving. Enjoy with a side of basmati rice, or a la carte!

Notes

If you can’t find okra or aren’t a fan, make this with just cauliflower or cauliflower and mushrooms instead, will be delicious! Wonderful with a side of basmati rice, this is a fast and very healthy dish that can be prepared easily on a weeknight.

Nutrition

Calories: 218kcalCarbohydrates: 31gProtein: 10gFat: 9gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1265mgPotassium: 1415mgFiber: 11gSugar: 8gVitamin A: 1348IUVitamin C: 176mgCalcium: 221mgIron: 5mg
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Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

About Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She's on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone. fireandearthkitchen.com

View all posts by Renee Press

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