As a kid I hated okra (“ochro” or “ladies’ fingers”). I could not understand how people could eat this green slimy, finger-looking vegetable. I would only eat it hidden in callaloo or cornmeal cou cou–two very popular dishes in Trinidad and Tobago. But now that I’m an adult, I’ve decided to put away my childish feelings about okra and give it a second chance.
Unsurprisingly, it turns out that this vegetable has an impressive macronutrient and micronutrient profile. 100 grams (3.5 oz) of okra contains:
- 22 Calories
- 4.9g Carbohydrates
- 2.5g Fiber
- 0.2g Fat
- 1.9g Protein
- Vitamin C – 16.3 mg (27% DV)
- Vitamin K – 40.0 mcg (50% DV)
- Vitamin B6 – 0.2 mg (9% DV)
- Folate – 46 mcg (11% DV)
- Calcium – 77 mg (8% DV)
- Magnesium – 36 mg (9% DV)
- Manganese – 0.3 mg (15% DV)
There are many ways to enjoy this nutritious vegetable. Its mucilage (the slimy stuff that’s made of sugar residues and proteins) acts as an excellent thickening agent. So it’s great in soups and gumbo. Pickling and deep-frying are also common methods of preparing okra. I’ve decided to throw it in the oven for this Roasted Cajun Okra dish. I recommend the MBMK Cajun Seasoning Blend, but feel free to use your own Cajun seasoning. I used young small okras for this recipe and the final result was not slimy and has a bit of a crunch.
Tips for Reducing Slime
Here are four tips for reducing/eliminating the sliminess of okra:
- Use small young pods; large older pods produce more slime
- Cook at high temperatures: roasting at high temperatures (like in this recipe) and deep-frying
- Dry and cook okra in small batches to keep temperature high
- Add a little acidity like lemon juice, lime juice or tomatoes
Prep time: 10 minutes . Cook Time: 10 minutes . Yield: Serves 4
1 lbs Okra (preferably small, younger pods)
2 Tsp MBMK Salt-Free Cajun Seasoning Blend or Cajun seasoning of your choice
1 Tbsp Olive Oil
Salt to taste
1. Preheat oven to 450 F. Line baking sheet with parchment paper
2. Wash okra and cut tops of okra; slice in half okra lengthwise.
3. Mix all ingredients in a large bowl. Arrange okra strips on baking sheet in a single layer.
4. Bake for 25-30 minutes; flip okra after about 15 minutes.
Nutrition per 4-oz serving: 67 Cals; 20g Carb; 4g Fat; 2g Protein; 4g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer