Learn how to cook okra with this guide on okra health benefits + 5 tips on how to use okra in the kitchen, complete with healthy okra recipes.
What is Okra?
Growing up in Arkansas, my mom loved okra, and cooked it as often as she could get her hands on it. Indeed, you may know okra from its starring role in classic Southern cuisine, such as gumbo, but this slender green vegetable has a larger tale to tell of its origin. Native to southern Ethiopia, this ancient veggie was first cultivated by the Egyptians in the 12th century B.C.E. It eventually made its way to India, Brazil, China, and other countries in Africa to become a cherished ingredient in traditional dishes. Part of its bittersweet story includes the transport of okra to North America by slave traders, where it flourished in the South. Today, okra is beloved all over the world with different monikers, including lady’s fingers, gumbo, and bhindi. Starring in many international dishes, okra is not only culturally significant, it’s also a nutritional powerhouse.
Health Benefits of Okra
Part of the Mallows (Malvaceae) family, okra (Abelmoschus esculentum) is related to cotton, hollyhock, and hibiscus. This vegetable is a tropical herb cultivated for its green seed pod, which is eaten as a vegetable. When cut, it secretes a mucilaginous liquid responsible for its “slimy” texture, which is also a natural thickener in dishes like soups and stews, including gumbo. It’s this very texture that may be behind its unique health profile, as this mucilage can help lower blood cholesterol, improve insulin sensitivity, and provide anti-hypertensive and anti-cancer activity. Overall, the different types of fibers in okra contribute to heart health and a healthy intestinal tract, according to research. Low in calories—a one-cup cooked serving provides 16% DV (Daily Value, based on 2,000 calories/day)—okra also delivers a duo of bone-protecting vitamin K (80% DV) and calcium (12% DV), and a trio of B vitamins essential for converting food to fuel—thiamin, vitamin B6 (both 14% DV), and folate (18% DV). Okra contains a number of phytochemicals with antioxidant activity too. In particular, okra is good for pregnant women due to its good source of folate, which is important for fetal development during pregnancy. Okra also has been shown to have a hypoglycemic effect, which helps lower blood glucose levels, making it useful in the management of diabetes.
Okra Nutrients: Calories: 35 |
(1 cup (160 g), cooked) |
| Dietary Fiber | 4.0 g (16% DV) |
| Vitamin A | 452 IU (10% DV) |
| Vitamin C | 26 mg (44% DV) |
| Vitamin K | 64 mcg (80% DV) |
| Thiamin | |
| Vitamin B6 | 0.2 mg (14% DV) |
| Folate | 74 mcg (18% DV) |
| Calcium | 123 mg (12% DV) |
| Magnesium | 58 mg (14% DV) |
| Manganese | 0.4 mg (24% DV) |
*Note: g=gram, mcg=microgram, mg=milligram, IU=International Units, DV=Daily Value, based on 2,000 calories/day
How to Use Okra in the Kitchen
Available year round in many markets, okra is a hot-weather vegetable, so it’s best in the summer months. You can also find frozen okra in most supermarkets, offering an easy, convenient way to use okra in cooking. When selecting fresh okra, younger is better. Choose smaller (no longer than four inches) pods that are brightly green and hard when squeezed to avoid tough okra. Tips should snap off, like a green bean. Refrigerate, unwashed, in a paper bag and use within a few days. Slice fresh okra into cooked recipes, or used thawed, sliced frozen okra. Okra is versatile in many recipes, from soups and stews to curries and bean dishes. It’s also delicious on its own, breaded and pan-fried, grilled, sauteed, or roasted. Check out these top ways to use okra, as well as okra recipes below.
Top 5 Ways to Use Okra + Okra Recipes
1. Bread and Pan Fry Okra
One of the easiest, classic ways to enjoy fresh okra is to simply roll it in seasoned flour or cornmeal and pan fry it in hot vegetable oil until crisp, golden, and tender. Then eat it on up as a favorite crispy appetizer or side dish. Serve it with my housemade Vegan Ranch Dressing as a delicious dip.
2. Make a Classic Bean Okra Dish
Follow Southern inspiration and cook fresh or frozen okra with beans, such as in the classic vegetarian recipe for Hoppin John that features black-eyed peas. Considered lucky, enjoy this recipe in New years or all year long.
3. Grill or Roast Okra
Grilling or roasting young okra gives it a crisp (not slimy!) texture, and gentle caramelized flavor. Just marinate in a lemon olive oil vinaigrette, and cook on a hot grill (turning to cook), or place on a baking sheet and roast at 375 F until golden and tender. Serve grilled or roasted okra as a vegetable side dish, over salads and grains, or layered in sandwiches.
4. Use as a Thickener in Soups and Stews
You can capture that sliminess in okra and put it to good use in soups, chili, stews, and gumbos, as it will help thicken the mixture, as well as boost flavor and nutrition. Try adding okra to my classic recipe for Curried Leek Vegetable Soup for starters.
5. Feature In a Plant-Based Entree
Many traditional plant-based entrees feature okra, such as the Indian dish bhindi masala, Chinese okra chili stir-fry, or Brazilian okra with beans and rice. You can also enjoy classic Southern American okra dishes, such as this red bean jambalaya or stewed okra and tomatoes served with cornbread.
Learn more about top ways to cook with plant foods in these guides: