Okra is a unique and flavorful ingredient that’s widely used in many cuisines around the world. It has a distinctive texture and taste that can add depth and complexity to your dishes. If you’re not familiar with this vegetable, you’re in for a treat!

Okra is a flowering plant that’s also known as lady’s fingers. It’s a member of the mallow family and is closely related to cotton, hibiscus, and cocoa. The plant is native to Africa, but it’s now grown in many parts of the world, including Asia, the Middle East, and the southern United States.

The okra pod is long and narrow with a ridged exterior. When sliced, the interior reveals a unique texture that’s often described as slimy, but in a good way. This texture makes okra a great ingredient for soups and stews, as it can thicken and add richness to the dish.

Health benefits of Okra

  • Rich in fiber: Okra is a good source of dietary fiber, which is important for maintaining digestive health and preventing constipation.
  • Supports heart health: Okra is rich in potassium, which can help lower blood pressure and reduce the risk of heart disease. It also contains antioxidants that can help protect against heart disease.
  • May help manage diabetes: The fiber in okra can help regulate blood sugar levels, and some studies have found that okra may also help improve insulin sensitivity.
  • Anti-inflammatory properties: Okra contains compounds with anti-inflammatory properties, which may help reduce the risk of chronic diseases like cancer and arthritis.
  • Boosts immunity: Okra is high in vitamin C, which is essential for maintaining a healthy immune system and fighting off infections.
  • Promotes skin health: The vitamin C and antioxidants in okra may help protect against skin damage caused by sun exposure and aging.
  • May improve vision: Okra is a good source of vitamin A, which is important for maintaining good eyesight and may help reduce the risk of age-related macular degeneration.


International dishes Using Okra

Gumbo – a popular dish from Louisiana, USA that includes okra as a thickener.

Bhindi Masala – an Indian dish made with okra, onions, and spices.

Bamia – a Middle Eastern dish that consists of lamb, okra, and tomatoes.

Callaloo – a Caribbean dish that uses okra and leafy greens, such as spinach or kale.

Molokhia – an Egyptian dish made from jute leaves and okra.

Mafé – a West African dish made with peanut sauce, vegetables, and often includes okra.

Akara – a West African snack made with black-eyed peas, onions, and okra.

Lubiya – a Lebanese stew made with green beans, meat, and okra.



Cooking Tips:

  • When cooking with okra, it’s important to keep in mind that it can be slimy if not cooked properly. To reduce the sliminess, try soaking the sliced okra in vinegar or lemon juice for a few minutes before cooking. 
  • Another tip is to avoid overcooking the okra, as this can make it even slimier. 
  • Finally, it’s important to season the okra well, as it can be a bit bland on its own.

Nutrition facts:

1 cup of sliced raw okra (100g) contains:

Calories: 33

Protein: 2.6g

Fat: 0.1g

Carbohydrates: 7.6g

Fiber: 3.2g

Vitamin A: 14% of the RDI

Vitamin C: 26% of the RDI

Calcium: 8% of the RDI

Iron: 4% of the RDI

Potassium: 7% of the RDI

Magnesium: 14% of the RDI

Storage instructions:

  • Okra should be stored in a paper or plastic bag in the refrigerator. Okra can survive up to a week if stored properly. 
  • Avoid washing the okra until you’re ready to use it, as excess moisture can cause it to spoil more quickly.

Overall, okra is a versatile and nutritious ingredient that can add depth and complexity to your dishes. Whether you’re using it in a stew, stir-fry, or salad, you’re sure to enjoy its unique texture and flavor. So why not give okra a try in your next recipe?