Just one serving of okra supplies half your daily folacin
needs, and lots of dietary fibre.
It's brimming with vitamins A and C, plus potassium. - Check
out more of Okra's
Nutritional facts of the
100 grams of raw okra contain 31 calories
Fat – 0g
Carbohydrate – 7g
Proteins – 2g
Dietary fiber – 3g
Note: Of course, the
nutritional values of okra change if it is fried or altered in any
How to buy it
Look for okra that is bright green and crisp. It should snap easily
at the end when bent.
Buy small pieces. Okra longer than 7.6 centimetres (three inches) can be tough and fibrous.
How to store it
Okra reacts badly to moisture and frost. Store it in a plastic bag in the warmest part of the
fridge, usually the top shelves. Eat it as soon as possible; it won't store for more than a few days.
Okra needs no peeling.
But if you don't like the fuzz that appears on some
varieties, wipe it off gently with a paper towel or vegetable
You can eat okra raw.
When serving whole, trim the ends of the okra, taking care
not to pierce the internal capsule which will release the gummy juices.
Hold the salt until okra is cooked. Salt makes it sweat (and
lose its flavorful juices).
Partners in crime
Okra is best buddies with the ratatouille crowd, i.e. tomatoes, onions, sweet bell peppers, eggplant
and corn. Teem okra with these veggies for a casserole, saute or curry and you've got a match made in
Okra and acidic foods blend well. Consider yogurt, buttermilk, lemon juice, white wine or vinegar.
Herbs and spices that compliment okra include cumin, coriander (seeds and fresh leaves), mustard seeds,
ginger and cayenne.
A little slimy
okra exudes a sticky, mucilaginous liquid that some people find texturally disgusting. But it
is this very quality that makes okra a remarkable thickener for soups and stews.
For the texturally-challenged, reduce the slime-factor by cooking okra whole, rather than
sliced. It also helps to cook it until just tender crisp.
Overcooked okra gets gummy. While some okra
recipes recommend soaking the plant before cooking it in acidulated water (with vinegar or lemon
juice) this technique has a negligible, slime-reducing effect.