Learn how to cook okra with this guide to the health benefits of okra + 5 tips on how to use okra in the kitchen, with healthy okra recipes.
What are okra?
Growing up in Arkansas, my mom beloved okra, and cooked them as often as she could get her hands on them. Indeed, you may know okra from its starring role in classic Southern cuisine like gumbo, but this delicate green vegetable has a longer story to its origins. This ancient vegetable, originating from southern Ethiopia, was first cultivated by the Egyptians in the 12th century BC. and eventually reached India, Brazil, China and other African countries to become a beloved ingredient in traditional dishes. Part of its bittersweet history involves the transport of okra to North America by slave traders, where it flourished in the South. Today, okra is loved around the world under different nicknames, including lady fingers gumbo, and bidi. Starring in many international dishes, okra is not only culturally significant, it’s also a nutritional powerhouse.
Health benefits of okra
Part of Molocha (Malvaceae) family, okra (Abelmoschus esculentum) is related to cotton, holly and hibiscus. This vegetable is a tropical herb grown for its green seed pod, which is eaten as a vegetable. When cut, it secretes a mucilaginous liquid that is responsible for its “slimy” texture, which is also a natural thickener in dishes such as soups and stews, including gum. It is this very texture that may be behind its unique health profile, such as this Mucilage may help lower blood cholesterol, improve insulin sensitivity, and provide antihypertensive and anticancer effects. Overall, the different types of fiber in okra contribute to heart health and a healthy intestinal system, according to research. Low in calories—a cooked one-cup serving provides 16% DV (Daily Value, based on 2,000 calories/day)—okra also offers a bone-protecting duo of vitamin K (80% DV) and calcium (12% DV) , and a trio of B vitamins essential for turning food into fuel—thiamine, vitamin B6 (both 14% DV), and folate (18% DV). Okra also contains a number of phytochemicals with antioxidant activity. In particular, okra is good for pregnant women because of its good source of folic acid, which is important for the development of the fetus during pregnancy. Okra has also been shown to have a hypoglycemic effect, which helps lower blood glucose levels, making them useful in managing diabetes.
Okra nutrients: Calories: 35 | (1 cup (160 g), cooked) |
| Fiber | 4.0g (16% DV) |
| Vitamin A | 452 IU (10% DV) |
| Vitamin C | 26 mg (44% DV) |
| Vitamin K | 64 mcg (80% DV) |
| Thiamine | |
| Vitamin B6 | 0.2 mg (14% DV) |
| Folic acid | 74 mcg (18% DV) |
| Calcium | 123 mg (12% DV) |
| Magnesium | 58 mg (14% DV) |
| Manganese | 0.4 mg (24% DV) |
*Note: g=gram, mcg=microgram, mg=milligram, IU=International Units, DV=Daily Value, based on 2,000 calories/day
How to use okra in the kitchen
Available year-round in many markets, okra is a warm-weather vegetable, so it’s best in the summer months. You can also find frozen okra in most supermarkets, offering an easy and convenient way to use okra in cooking. When choosing fresh okra, younger ones are better. Choose smaller (no longer than four inches) pods that are bright green and firm when pressed to avoid tough okras. The edges should be off, like a green bean. Refrigerate, unwashed, in a paper bag and use within a few days. Slice fresh okra into cooked recipes or use sliced frozen okra. Okra is versatile in many recipes, from soups and stews to curries and bean dishes. It’s also delicious on its own, breaded and fried, grilled, sautéed or grilled. Check out these top ways to use okra, as well as okra recipes below.
Top 5 Ways to Use Okra + Okra Recipes
1. Okra bread and fry
One of the easiest, classic ways to enjoy fresh okra is to simply roll them in seasoned flour or cornmeal and fry them in hot vegetable oil until crisp, golden and tender. Then enjoy it as your favorite crunchy appetizer or side dish. Served with my homemade Vegan Ranch Dressing as a delicious dip.
2. Make a classic okra dish with beans
Follow the Southern inspiration and cook fresh or frozen okra with beans, as in the classic vegetarian recipe for Hoppin John that contains black-eyed peas. Consider yourself lucky, enjoy this recipe on New Year’s or all year long.
3. Grilled or baked okra
Roasting or roasting young okra gives it a crunchy (not slimy!) texture and mild caramel flavor. Simply marinate in a lemon olive oil vinaigrette and grill on a hot grill (turning to cook) or place on a baking sheet and bake at 375F until golden brown and tender. Serve grilled or baked okra as a side dish with vegetables, over salads and grains, or layered on sandwiches.
4. Use it as a thickener in soups and stews
You can capture this salve in okra and put it to good use in soups, chili, stews, and gummies, as it will help thicken the mixture as well as enhance flavor and nutritional value. Try adding okra to my classic Leek Vegetable Soup recipe for starters.
5. Characteristic of a vegetable plant
Many traditional plant-based appetizers feature okra, such as the Indian dish bhindi masala, Chinese chili okra stir-fry, or Brazilian okra with beans and rice. You can also enjoy classic South American okra dishes like this red bean jambalaya or boiled okra and tomatoes served with cornbread.
Learn more about the top ways to cook with plant-based foods in these guides:
