Okra, also called “gumbo”, are an extremely nutritous edible pod vegetable. They are low in calories, rich in fiber, contain good amounts of vitamin A, vitamin-C, and vitamin K. They are also a good source of folates, and many important minerals. Okra is commonly used in Southern, Indian, Middle Eastern, and African cooking.
Okra Nutritional Facts (per 1/2 cup, 85 g): Calories 25, Protein 1g, Carbs 6g, Fat 0g, Sodium 3mg
Here is how I prepared the dish pictured above:
- 1 tsp. extra virgin olive oil (or cooking spray)
- 2 packages (250 g each bag) of frozen whole okras
- 1 small can of no-salt added diced tomatoes
- 1 small onion, thinly sliced
- 2 garlic cloves
- chili peppers (optional), to taste
- In a saucepan, heat the oil and add the sliced onion. Sautee until clear.
- Add all other ingredients, stir, and sautee until the okra is soft (approximately 5 minutes)
- Can leave the okra whole, or take them out, cut them up as you like, and add them back to the mixture.
The recipe is quick, easy, healthy, and can certainly add a healthy variety to your meals. I paired a 1/2 cup serving with chicken breast for a perfectly balanced meal.
Get creative and make your own version of this delicious recipe. Enjoy!