Vegetable | Vegan Vegetarian Gluten Free Low Calorie High Fiber

Okra

Abelmoschus esculentus Allergen-Free
okra

Sourcing & Taxonomy

  • Family Malvaceae
  • Primary Cuisine Southern American, West African, Indian, Caribbean
  • Seasonality Summer-Early Fall
  • Source Okra plant

The Forktionary Angle

"Taming the slime: mastering okra for culinary delight."

Definition

A green, edible pod vegetable known for its unique mucilaginous texture when cooked, especially popular in Southern American, Caribbean, and Indian cuisines.

Sensory Profile

TasteMild, Grassy, Slightly earthy
TextureFirm (raw), Soft, Mucilaginous (cooked), Crispy (fried)
AromaGreen, Subtle
AcidityLow

Technical Metrics

Nutritional Fact

Rich in Vitamin C, K, and folate, plus dietary fiber.

Storage Tip

Store fresh okra unwashed in a paper bag in the fridge for 2-3 days.

Usage Tip

Frying or roasting okra at high heat can minimize its mucilaginous texture.

Nutrition Facts

Per 80g
Calories33 kcal
Total Fat0.2 g
Saturated Fat0.03 g
Trans Fat0 g
Cholesterol0 mg
Protein1.9 g
Total Carbohydrate7.5 g
Dietary Fiber3.2 g
Total Sugars1.5 g
Calcium82 mg
Iron0.6 mg
Potassium299 mg

Chef’s Secret

To minimize okra's mucilaginous quality, cook it whole, grill it, fry it quickly at high heat, or blanch it in an acidic solution like vinegar water before adding to dishes.

Substitutions

Best Match

Zucchini

1:1

Good for texture in stews and stir-fries, but lacks the mucilage.

Green Bell Pepper

1:1

Provides similar crisp-tender texture and mild vegetable flavor, but no thickening.

Eggplant

1:1

Absorbs flavors well and softens significantly when cooked, offering a fleshy texture.

Xanthan Gum (for thickening)

1/4 tsp per cup liquid

Purely for replicating the thickening property of okra's mucilage in stews.

Buying Guide

Choose bright green, firm pods that are 2-4 inches long. Avoid pods that are soft, discolored, or blemished. Store in a paper bag in the refrigerator.

Flavor Pairings

Tomatoes Corn Onions Garlic Chili peppers Gumbo (roux seafood chicken) Rice.

Recipes Using Okra

Inexpensive Beans Lactose Easy

Adzuki Bean Stew With Okra

This vibrant adzuki bean and okra stew is a quick, delicious, and healthy meal ready in under 30 minutes! Budget-friendly and packed with flavor, it's perfect served over brown rice with a drizzle of tahini and a side of cucumber or avocado. Experience the magic of warm spices and tender beans in this satisfying and inexpensive recipe.

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3 Steps Or Less Dietary 4 Hours Or Less Main Dish

African Peanut Stew

This hearty and flavorful African Peanut Stew recipe is a labor of love, inspired by a Rochester, NY restaurant! Years in the making, this recipe delivers a rich, nutty stew perfect for a cozy night in. Serve with crusty bread for dipping or add brown rice directly to the stew for extra heartiness. Get ready for a taste of Rochester!

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Dietary Preparation Time To Make Stews

Authentic Chicken And Andouille Sausage Gumbo

A taste of New Orleans! This authentic Chicken and Andouille Sausage Gumbo recipe is a culinary journey back to the heart of the city. Experience the rich flavors and comforting warmth of a true New Orleans classic, passed down through generations. This isn't just gumbo; it's a piece of history, simmered to perfection.

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30 Minutes Or Less 30 Minutes Or Less Side Dishes Vegetables

Authentic Southern Fried Okra

Crispy, golden-brown Southern fried okra with a secret trick for perfectly adhering cornmeal! This traditional recipe delivers the ultimate crunch in every bite. Learn our simple method for achieving that irresistible, flavorful coating.

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Lunch Low Sodium Lunch Course

Bamya Lamb Or Beef And Okra Stew

Experience the rich and savory flavors of the Mediterranean with this Bamya Lamb or Beef and Okra Stew! Tender lamb or beef slow-cooked to perfection with vibrant okra, fragrant spices, and juicy tomatoes. This hearty and flavorful stew is perfect for a cozy weeknight dinner or a special occasion. Easy to follow instructions ensure a delicious outcome every time!

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Main Ingredient Low Cholesterol Dietary Presentation

Barb's Gumbo

Dive into a bowl of Barb's legendary Gumbo! This flavorful recipe is easily customizable – make it with succulent shrimp, tender chicken, or both! Control the spice level to your liking, from subtly seasoned to fiery hot. This classic Southern comfort food is perfect for a weeknight dinner or a special occasion. Get ready for a taste of Louisiana heaven!

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Main Dish Taste Mood Pasta Rice And Grains Time To Make

Beef Pilau

Experience the vibrant flavors of East Africa with this aromatic Beef Pilau! This incredible recipe blends the warmth of Indian spices like coriander with classic African ingredients such as peanuts, coconut milk, juicy tomatoes, and tender green beans. Tender beef stew meat simmers in a rich coconut and tomato sauce, infused with fragrant coriander, creating a dish that's both exotic and comforting. Easily adaptable, you can substitute okra for green beans if desired. Get ready for a culinary journey in just 100 minutes!

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Vegan Low Cholesterol Course Healthy

Bhindi Bhaji Fried Stuffed Okra

Experience a flavor explosion with our Bhindi Bhaji recipe! This fried stuffed okra dish boasts a subtle yet captivating spice blend, elevating the humble okra to new heights. Perfectly crisp on the outside and tender within, it's a vegetarian delight. Serve it as a star alongside dal, rice, bread, raita, and chutney for a complete Indian feast, or simply enjoy it as a delicious side dish. Prepare to be amazed by this easy-to-make, incredibly flavorful okra recipe!

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Asian Potluck Holiday Event Inexpensive

Subru Uncle's Delicious's Indian Sambar Veg Curry We All Love

This family-favorite South Indian Sambar recipe, perfected over 13 years by Subru Uncle (a former Oman hotel chef!), is a guaranteed crowd-pleaser. Imagine the rich aroma of spices filling your kitchen as you create this authentic, flavorful curry. Served hot with rice, it's a complete meal that's perfect for everyday dinners or special occasions – it even disappears quickly at potlucks! Learn Subru Uncle's secret to a gold-star sambar and elevate your Indian cooking today. Pairs perfectly with our recipe #17933 (presumably rasam).

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