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Melted butter is also very good in this recipe. But if you'd rather use an oil with a higher smoke point, you can use avocado oil instead. Olive oil: I love cooking with this delicious oil. You should definitely use fresh okra in this recipe. Here's an overview of what you'll need:įresh okra, trimmed: Okra is in season in the summer, so that's the best time of year to make this recipe. The exact measurements are included in the recipe card below. You'll only need a few simple ingredients to make oven-roasted okra. It needs very little seasoning to taste good, but you can obviously season it more heavily if you wish. A common objection to this vegetable is its sliminess, but high-heat roasting takes care of that.īaking okra in the oven is one of the simplest ways to cook this wonderful vegetable, and it's just as tasty as more elaborate cooking methods. I happen to love it - I find it incredibly flavorful and enjoy its unique taste. Okra is one of those vegetables that people either really love or really dislike.
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High-heat baking enhances the okra's taste, makes it wonderfully creamy, and removes the slime typical to this vegetable. Thick stew of lamb or beef and okra (bamiya) is a popular dish in Egypt and other middle eastern regions.Roasting okra with olive oil and garlic is one of the best ways to prepare this tasty vegetable. The leaves are also be eaten raw in salads. Tender okra leaves may be cooked in a similar manner as the greens of beets or dandelions. The pods can be pickled and preserved like in other vegetables. This mucilaginous vegetable is usually cooked first, and other ingredients added once the desired consistency is reached In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish.įresh okra pods often feature in the "Louisiana state cuisine", used as a thickener in seafood gumbos. They then can be mixed with other vegetables, rice, or meat. Chopped, or sliced, they can be stewed or fried (fritters) under low heat oil to soften their mucilaginous texture. Okra pods are one of the widely used vegetables in tropical countries. Okra pod stir fry with onion, tomato, and green chilies. Pickled gumbo pods with baby corn, and beans. Then, cut/slice the pod as desired in the cooking. Although not required, some may prefer trimming tip ends as well. Trim the top stem end using a paring knife. The cold water in order to remove dirt, soil, and any residual insecticides. Some hybrid varieties of okra may have subjected to insecticide/pesticide sprays. The pods are also a good source of many essential minerals such as iron, calcium, manganese, and magnesium. Vitamin-K is a co-factor for blood clotting enzymes and is required for bone health. The pods also contain good amounts of vitamin-K. They are rich in the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
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#OKRA VEGETABLE FREE#
Research suggests that consumption of foods rich in vitamin-C helps the human body develop immunity to combat infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals. Okra pods are also an excellent source of antioxidant vitamin, vitamin-C, providing about 36% of daily recommended levels. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the newborn. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.įresh pods are the good source of folates, provide about 22% of RDA per 100 g. Vitamin-A is essential for maintaining healthy mucosa and skin. It is one of the vegetables with the highest levels of these antioxidants.
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The pods compose healthy amounts of vitamin-A, and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. The pods are one of the rich sources of mucilage substance that helps in smooth peristalsis of digested food through the gut and ease constipation condition. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins, often recommended by nutritionists in cholesterol controlling and weight reduction programs. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. The okra pods are among the very low-calorie vegetables.
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