Okra

Miranda Seligman

Description

Fuzzy green pods, 2 to 4 inches in length. It contains a sticky juice that can be used as a thickener.

Nutriton facts

Okra is low in calories. 1 cup of raw okra has about 30 calories and in that cup there is 66% of your recommended daily value of vitamin K. Okra is also high is calcium, fiber, vitamin C, protein, folate, manganese and magnesium.

History of okra

Okra traces back to Ethiopia and also a bit north to part of the Sudan. As early as the 13th century it was said to be growing along the Nile River.

A short poem about okra

Gross, green, hard, fuzzy, pods

Little known facts; its for the gods

Tasty Veggie from the Nile

Why won't you stay for a while.

Methods of cooking

Okra can be stir-fried, boiled, microwaved, fried, steamed, baked, and grilled.

Okra and Tomatoes


  • 5 Tbsp vegetable oil
  • 1 celery rib, sliced thin
  • 1/2 onion, sliced thin
  • 1 jalapeño chile, seeded, sliced thin
  • 3 garlic cloves, sliced thin
  • 1 Tbsp tomato paste
  • 2 Tbsp red wine vinegar
  • 1 1/2 cups chicken or vegetable broth
  • 1 teaspoon minced fresh rosemary
  • 1/2 to 3/4 pound fresh okra
  • 5 plum tomatoes, diced
  • Salt and pepper

Method

1 Heat 3 tablespoons of the vegetable oil in a large sauté pan or wide, shallow pot over medium-high heat. When the oil is hot, sauté the onion, jalapeño and celery for 2 minutes, stirring once or twice. Add the garlic and sauté for another minute or two.

2 While the vegetables are sautéing, mix the tomato paste, broth and vinegar until they are combined. Add to the pan with the vegetables and bring to a boil. Add the rosemary and a pinch of salt.

3 As the sauce is boiling, slice the okra on the bias to create diagonal pieces. The reason for diagonal slicing is to expose as much of the interior of the okra as possible. Wait to cut the okra until the last minute because it helps make them less slimy.

4 Heat another pan over high heat for a minute or two. Add the remaining oil and get it almost smoking hot, which should take 1-2 minutes. Add the sliced okra and spread out in a single layer in the pan. Let the okra brown for at least a minute before you move them. The goal is to cook the okra quickly at very high heat without moving it too much. The high heat sears the okra and helps limit the slime factor. Sear the okra for 3-4 minutes, stirring only 2-3 times.

5 As soon as the okra is done, add it to the boiling sauce. Add the diced tomatoes and reduce the heat to a simmer. Cook for 5 minutes, no longer. The tomatoes should still be a bit firm, and you don't want to cook the okra to the point it starts releasing slime.

6 Turn off the heat, grind black pepper over everything and taste once more for salt. Add if needed.

Serve over steamed rice or with lots of crusty bread.

Bibliography

Okra Nutrition Facts: Surprise, It's a Super Veggie!" Okra Nutrition Facts: Surprise, It's a Super Veggie! N.p., n.d. Web. 10 Apr. 2014.

"Okra." Okra. N.p., n.d. Web. 10 Apr. 2014.

"❉ Simply Recipes Food and Cooking Blog." Simply Recipes. N.p., n.d. Web. 10 Apr. 2014.

"Vegetarians in Paradise/Okra History, Okra Nutrition, Okra Recipe." Vegetarians in Paradise/Okra History, Okra Nutrition, Okra Recipe. N.p., n.d. Web. 10 Apr. 2014.