Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Okra, sliced | 560 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the sliced okra small and evenly so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Okra Coconut Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Okra Coconut Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (175g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 123 kcal |
| Protein | 1.9 g | 3.3 g |
| Total Carbohydrates | 7.3 g | 12.7 g |
| Dietary Fiber | 3.3 g | 5.7 g |
| Total Sugars | 1.6 g | 2.8 g |
| Total Fat | 4.5 g | 7.8 g |
| Calcium | 71.9 mg | 125.8 mg |
| Iron | 0.78 mg | 1.36 mg |
| Magnesium | 49.8 mg | 87.2 mg |
| Phosphorus | 59.5 mg | 104.2 mg |
| Potassium | 270 mg | 472 mg |
| Sodium | 229 mg | 401 mg |
| Zinc | 0.56 mg | 0.99 mg |
| Copper | 0.12 mg | 0.21 mg |
| Manganese | 0.67 mg | 1.17 mg |
| Selenium | 2.1 µg | 3.7 µg |
| Vitamin C | 18.7 mg | 32.7 mg |
| Vitamin A (RAE) | 29.3 µg | 51.3 µg |
| Vitamin E | 0.47 mg | 0.83 mg |
| Vitamin K | 28.4 µg | 49.7 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.86 mg | 1.50 mg |
| Vitamin B6 | 0.18 mg | 0.31 mg |
| Folate (DFE) | 50.4 µg | 88.2 µg |
| Choline | 11.4 mg | 20.0 mg |
