Summer is in full swing, and that means stocking up on all the delicious produce the season has to offer.
This includes okra. Not a fan of okra yet? You will be soon.
The trick is learning how to choose the soft kind (not stringy or fibrous) — and how to cook okra so it’s not sticky.
These little pods can be packed with flavor if you know how to prepare them.
From roasting and cooking to pickling and frying, okra is a surprisingly versatile vegetable.
Keep reading for low-key information on this vegetable, as well as learning how to cook it for maximum enjoyment.
What is okra?
It is usually cooked in Indian dishes (look for “bhindi” in the menu).
The vegetable can be red or green, and is actually a fruit full of edible seeds.
Since they are mild in flavour, okra pods are right at home in spicy dishes, holten gingerRD, a registered dietitian in Seattle and author Prepare anti-inflammatory diet meals.
While larger is better with lots of vegetables, this is not the case with okra.
Choose horns no larger than your thumb; When okra gets too large, it develops into hard, stringy fibers that are not pleasant to eat.
Only one cup served 3 grams of fiber and only 33 calories.
“Fiber helps keep you fuller for longer,” he says. Amy Guerin, MS, RDN, a registered vegetarian dietitian based in Stamford, Connecticut.
Do you know how okra is famous for being slimy?
That’s thanks soluble fiber Contains, which helps thicken dishes.
Here’s the scoop on other nutrients you’ll find 1 cup From raw okra:
- Vitamin C: 23 mg
- Vitamin A: 36 mcg
- Calcium: 82 mg
- magnesium: 57 mg
- iron: 0.6 mg
This makes one cup of okra an excellent source of vitamin C and a good source of magnesium.
How to cook okra
Okra is easy to cook and incorporate into your diet.
It is especially delicious when added to soups, stews, or rice bowls. You can roast the okra, stir it, cook it, Air fry Or even pickle.
“The main challenge with this vegetable is that it has a gelatinous texture, so a lot of people choose their preparation methods depending on how much they want to lighten that aspect,” Holten says.
The most common way to get rid of slime?
Slice the okra, cover with white vinegar and let it marinate for 30 minutes before cooking.
(Just make sure to dry it well!)
Guren prefers to cook okra. You start with a can of mashed tomatoes and a bag of frozen okra, then let the mixture shrink.
This method makes good use of its texture, which helps thicken the texture.
“I serve it over a bed of brown rice with something like tofu or vegan sausage,” says Gorin.
If you are new to eating okra, try roasting it. The pods are well ripened!
Here is how to cook okra in the oven:
Step-by-step instructions for roasting okra
- Heat the oven to 450 degrees Fahrenheit.
- Wash and dry 1 cup of okra for each person.
- Trim the stem ends of each pod.
- Place the okra on a baking tray in a single layer.
- Lightly brush the okra kernels with 1 teaspoon olive oil and sprinkle with salt. Stir well to coat evenly.
- Roast for 15 minutes, or until tender and brown.