Okra grows in an elongated, lantern shape vegetable. It is a fuzzy,
green colored, and ribbed pod that is approximately 2-7 inches in length.
This vegetable is more famously known by its rows of tiny seeds and slimy
or sticky texture when cut open. Okra is also known as bamia, bindi,
bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow)
family.
Okra was discovered around Ethiopia during the 12th century B.C. and was
cultivated by the ancient Egyptians. This vegetable soon flourished
throughout North Africa and the Middle East where the seed pods were
consumed cooked and the seeds toasted, ground, and served as a coffee
substitute. With the advent of the slave trade, it eventually came to North
America and is now commonly grown in the southern United States. You’ll now
see okra in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and
South American cuisines.
Okra is commonly associated in Southern, Creole, and Cajun cooking since it
was initially introduced into the United States in its southern region. It
grows well in the southern United States where there is little frost.
Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free.
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Okra
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Serving size
1/2 cup cooked, sliced (80g)
Amounts
Per Serving |
% Daily
Value |
Calories
20 |
|
Calories
from Fat 0 |
0 |
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Sodium 0mg |
0% |
Cholesterol
0mg |
0% |
Total
Carbohydrate 4g |
1% |
Dietary Fiber 2g |
7% |
Sugars 1g |
|
Protein 1g |
|
Vitamin A |
4% |
Vitamin C |
20% |
Calcium |
6% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet. |
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Clemson variety is dark green with angular pods. This okra takes
less than two months to mature.
Emerald type is dark green, with smooth round pods.
Lee is a spineless type known by its deep bright green, very straight
angular pods.
Annie Oakley is a hybrid, spineless kind of okra with bright green,
angular pods. It takes less than two months from seeding to maturity.
Chinese okra is a dark green type grown in California and
reaches 10 to 13 inches in length. These extra-long okra pods are
sometimes called "ladyfingers."
Purple Okra a rare variety you may see at peak times. There is a
version grown for its leaves that resemble sorrel in New Guinea.
Okra is available year-round, with a peak season during the summer
months. It is available either frozen or fresh. When buying fresh okra, make
sure that you select dry, firm, okra. They should be medium to dark green in
color and blemish-free. Fresh okra should be used the same day that it was
purchased or stored paper bag in the warmest part of the refrigerator for
2-3 days. Severe cold temperatures will speed up okra decay. Do not wash the
okra pods until ready to use, or it will become slimy.
When preparing, remember that the more it is cut, the slimier it will
become. Its various uses allow for okra to be added to many different
recipes. Okra is commonly used as a thicken agent in soups and stews because
of its sticky core. However, okra may also be steamed, boiled, pickled,
sautèed, or stir-fried whole. Okra is a sensitive vegetable and should not
be cooked in pans made of iron, copper or brass since the chemical
properties turns okra black.
Most okra pods are ready to be harvested in less than two months of
planting. If the okra is going be consumed, then these pods must be
harvested when they are very young. They are usually picked when they are
two to three inches long, or tender stage.
Okra pods grow quickly from the tender to tough stage. Pods are considered
mature when they exceed three inches in length. Mature okra is tough and is
not recommended for use in certain recipes.
Most people who have eaten or have cooked okra, know about the okra
slime. Some recipes call for the whole okra, but how do you deal with the
okra slime?
There are few ways to minimize the slime:
- Simply trim the off the ends and avoid puncturing the okra capsule.
- You can also minimize the slime factor by avoiding the tendency to
overcook okra.
Recipes
Okra
and Green Beans
Makes 6 servings
Source: University of Illinois Extension
Ingredients
1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste
Wash okra pods, trim stems, do not remove caps. Rinse well and drain.
Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive
oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat,
stirring frequently, until mixture comes to boil. Add okra and beans and
additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are
crisp-tender, 20 to 30 minutes. Serve it warm or cold.
*This dish can also be oven-baked. Instead of simmering, lightly cover
with aluminum foil and bake for 30 minutes at 350°F.
Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g,
Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g,
Sodium 187mg.
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