Here are some of our favorite
healthy okra recipes.
Okra has developed
some reputation for liking it or hating it, but if you're in the latter camp,
these recipes may make you reconsider your stance. Not to mention that it's a
nutritional powerhouse!
A cup of okra contains
nearly one-third of the recommended daily intake of vitamin C and
39 percent of vitamin K, which is essential for blood and bone health.
In the United States,
you will usually find fried okra or okra. But there are plenty of other ways to
enjoy it. Here are some of our favorite healthy okra recipes.
Bindi Dopiaza
Made quickly and
deliciously, this recipe combines okra with the traditional Indian spices
amchur (mango powder) and masala as well as turmeric, paprika, and other
electronic spices. Unlike most okra recipes, this one is a bit crisp!
Braised okra
Want some simple Greek
home cooking? Check out this recipe from Souvlaki for the Soul, known locally
as "babies," which is also a staple in Middle Eastern kitchens. In
just a few simple steps, the flavors of okra, tomato, and onion blend into a
stew, paired best with some bread and a slice of feta cheese.
Marinated okra
If it's not fried,
it's pickled, or at least that's what many people think about okra prepared in
Southern cuisine. This recipe for picking okra can come directly from your
grandmother's recipe or it can be offered in a craft shop. In jars, they'll
look beautiful on your shelf or as a gift for someone else, but these pretty
pickles from Alexandra Cooks are for eating.
Spicy chili dip roasted okra
If you need more
evidence that okra doesn't have to be fried, try this roasted okra recipe. You
can eat it like a traditional fried version, dipped in a delicious sauce, but
you can eat it without all the calories and fat. The Kitchn's Emma Christensen
creates a simple and satisfying flavor for traditional dishes.
Stewed
Okra came to the West
from Africa, so it is not uncommon to see it in many Caribbean dishes, such as
this dish from DominicanCooking.com. Okra is served with other summer
vegetables such as tomatoes and peppers. Adding fruit vinegar (or lime juice)
will help reduce the consistency and leave you with a delicious dish that goes
well with rice.
Nigerian-style fish, seafood, and basil
okra
This Nigerian
perception of okra soup comes from Nma, a lazy chef in Nigeria. The fusion dish
is based on her memories of comfort food in Nigeria, and with red snapper and
shrimp, there is no doubt that this meal will become a favorite of the family.
Creole lemon okra
This simple vegetable
side dish will make okra the star of the meal. It contains lemon and turmeric
and is flavored with a creole seasoning or a mixture of paprika, garlic powder,
cayenne, oregano, thyme, etc.
Roasted okra
If you want to eat
okra, you don't have to spend an hour on the stove. This roasted okra recipe
requires only five ingredients, requires little to no preparation time, and
takes only 20 minutes in the oven!
roasted corn salsa
This recipe from Bev
Cooks combines two of the hottest summer vegetables, sweet corn, and okra, into
a spicy but refreshing salsa. The ingredients are fresh and simple – like lime
juice, red onions, and jalape̱o Рbut the end result is raw and delicious.
Okra Texas
You've never seen okra
like this. It's not fried, it's not debonded, it's not in a stew. You'll find
this dish from Chef Andrew Wisehart's dish on the tasting table, which
highlights the vegetables and enhances it with walnuts, shallots, tomatoes, and
spicy jalapeños.
Shrimp, crab, and okra
Without at least one
traditional okra recipe, this would not be a proper okra recipe roundup, which
is a great recipe. This one from the modern farmer perfectly interprets the
taste of the famous okra soup. However, chef Melissa Martin did add her own
features. Instead of using the batter to thicken the okra soup, she left the
work to okra and cooked it for hours. The result is a very thick stew without
any flour flavor.