Vegan Cooking Tips
Quick and Easy Ideas for Okra
By Chef Nancy Berkoff, EdD, RD
Okra is a pod-like green vegetable that hails from the same family as hollyhock, Rose of Sharon, and hibiscus. Okra's hibiscus-like flowers and upright plant (3-6 feet or more in height) can pretty up a garden space.
Okra was brought to the New World via Africa and then the Caribbean. The word gumbo is derived from the West African word for “okra.” If you are selecting fresh okra in the market, look for pods that are no longer than three inches. Refrigerate fresh okra pods in the vegetable crisper, loosely wrapped in perforated plastic bags. Fresh okra will keep for only two or three days, so plan accordingly. Okra is also available frozen, which, of course, has a longer shelf life.
Okra has lots and lots of fiber, which gives it a lot of “chew” and also can assist with heart health. Nearly 10% of the recommended daily values for vitamin B6 and folic acid with a little bit of calcium and vitamin A can be found in a half cup of cooked okra.
Some people are turned off by okra “ooze” or slime. Okra has a unique mucilaginous liquid that provides thickening power for soups, stocks, and sauces. The immature pods are used for soups, stews, and veggie side dishes, and as a thickening agent. In addition to gumbo, okra compliments tomatoes, onions, and corn, as well as vegetable soups and stews. Okra has a subtle taste, similar to the flavor of eggplant.
For a fast vegan okra dish, sauté onions and bell peppers until soft. Season with thyme, bay leaves, red pepper flakes, and white pepper. Stir in chopped fresh or canned tomatoes, cut corn, and sliced (or small pods) of okra. Allow to simmer until okra is just done. Serve over hot, steamed rice.
You can roast whole pods of okra: clean and cap okra, spread single file on a greased baking sheet. Roast in a 400 degree oven until crispy.
If you have the barbecue on, toss some whole okra on your grill as a garnish or side dish or add to a vegetable skewer of tomatoes, bell peppers, and onions.
You can also add chopped or sliced okra to cooked grains or cornmeal or to lentil or bean stews for extra flavor and color. Chilled, cooked okra can be added to green salads, or can be the main ingredient of a cold salad, combined with diced red onions, shredded fresh spinach, and diced melon.
Try this Okra Stew: Okra Veggie Stew