Okra (known in other countries as bamia, bindi, ladies’ fingers, or gumbo) is an interesting vegetable. Popular in the south, but rarely seen in the rest of the US, this goo-filled green is considered a delicacy when breaded and deep fried. Below is a healthier take, using tomato sauce.
Okra’s unique trait is its gooey mucilage. Some people are disgusted by it, others love it. In any case, it is a good source of soluble fiber! Okra is also a good source of vitamins B1, C, and K as well as magnesium.
Okra in Tomato Sauce:
This dish works well served with brown or wild rice.
Ingredients (serves 5):
- 1 tbsp olive oil
- 1 pound of whole fresh okra (or thawed frozen okra)
- 2 cloves garlic, thinly sliced
- 1 jalapeno pepper, diced (optional)
- 1/2 pound ripe tomatoes, peeled, diced (canned is fine too)
- 1 lemon, juiced
- 1 cup water
- 1 tsp paprika
- 1/2 tsp salt
- pepper to taste
- 1 tbsp parsley or mint leaves, chopped (optional)
- Wash and dry the Okra pods. Chop off their crowns, without exposing the inside goo.
- Heat olive oil in saucepan on high
- Toss okra, garlic, and jalapeno into saucepan and sauté for 3-5 minutes
- Add diced tomatoes and mix well
- Add lemon juice, mix and bring to boil
- If sauce seems too thick, add up to 1 cup of water
- Add paprika, salt and pepper
- Cook partially covered on low heat for 30 minutes up to 2 hours, stirring occasionally. The longer you cook, the softer the okra.
- Add mint or parsley before serving.
Nutrition facts (by Carol Harvey of Palate Works)