33 top okra kitchen insights and benefits

Did you know that the seeds of okra may be ground up and used as a tasty and healthy substitute for coffee?

• The fact that okra can be used to manufacture a coffee substitute out of its seeds is without a doubt one of the most interesting aspects of this vegetable. It is possible to dry, grind, and roast the seeds in order to make a replacement for coffee, and some people claim that the flavour is not all that unlike from that of regular coffee. The most crucial benefit of drinking okra coffee is that, in contrast to coffee made from real coffee grounds, it does not contain any caffeine and will not keep you awake at night.
• Okra is known by a wide variety of names in a lot of different languages all over the globe. However, there is one name for the vegetable that sticks out from the others. Okra may be referred to using the term “gombo,” which is also spelled “gumbo” and is likely more familiar to Southerners. The phrase comes from the Spanish and Portuguese word for okra, “quingombo,” which is a corruption of the word “quillobo,” which is used to refer to the East African area. The term “quingombo” was first used in the 16th century.
• There are a few distinct kinds of okra that are thought to have been developed by the process of human selection and breeding. The wild variants of it are far more difficult to identify. The varieties of okra known as Emerald, Clemson, Annie Oakley, Purple, and Chinese are among the most widely available.
• Actually, okra is a kind of fruit. Anything that may be classified as having seeds within it is considered to be a fruit. Because of its seeds, okra is technically a fruit; yet, unlike pineapples and apples, it does not have a naturally sweet flavour, hence it is more often considered a vegetable. It is also referred to as ladies’ fingers, and maybe if the vegetable was more well known by its other name, more people might consume it.

Okra nutrition values and health benefits

1. The vegetable okra is an excellent source of the nutrients folate, vitamins C and K1, and C. Vitamin K1 is a fat-soluble vitamin that is well-known for its participation in blood clotting. Taking nutritional supplements containing vitamin C and vitamin K1 may assist to boost your overall immune function. Vitamin K1 is also known as menaquinone.
2. Aside from that, okra is a vegetable that is low in calories and carbohydrates, and it also contains a little bit of protein and fibre. Okra is unique among fruits and vegetables in that it has a sufficient amount of protein, in contrast to many of its counterparts.
3. Okra includes antioxidants such as vitamin C, quercetin, and flavonoids. It is believed that these, in addition to the fibre in okra, contribute to its anti-diabetic benefits. Antioxidants have the ability to repair cells that have been damaged by oxidative stress, which may in turn help decrease inflammation and prevent illness. When it is feasible, it is preferable to get antioxidants from the consumption of whole foods rather than through the use of supplements.
4. According to the findings of several studies, okra and extracts made from okra might be beneficial in the treatment and control of diabetes. According to a number of studies, the constituents of okra have the potential to help reduce overall body fat, blood sugar levels, and total cholesterol levels.
5. The fibre that is present in okra (2 grammes per half-cup serving) and other fruits and vegetables can have many positive effects on one’s health, including the promotion of healthy colon function, the facilitation of blood sugar regulation, and the reduction of the likelihood of developing cardiovascular disease.
6. Okra is a rich source of vitamin K, which has a role in both the clotting of blood and the metabolism of bone. One serving of okra that is cooked offers 36% of the recommended daily intake (RDI) of vitamin K for women, while one serving provides 27% of the RDA for males.
7. Even though okra allergies are relatively uncommon, they have been documented, especially in regions of Africa where the vegetable is ingested on a regular basis.
8. Itching or swelling around the mouth are two signs that someone has a food allergy. If you consume okra and then develop a response, you should see your physician about the diagnosis and treatment options.
9. Because of its high vitamin K content, okra has the potential to produce adverse interactions with the blood-thinning medicine Coumadin (warfarin). If you are on Coumadin, it is imperative that you consume a diet that has a steady supply of vitamin K. Have a conversation with your primary care provider or a trained dietitian about the amount of vitamin K-rich foods you eat (often dark green leafy vegetables).
10. Oxalate is another naturally occurring chemical that may be found in okra. Because oxalates may play a role in the creation of some kidney stones, individuals who suffer from certain illnesses, such as renal problems, should reduce the amount of oxalates they take in on a regular basis.

100 g of okra has 33 calories (138 kJ), 1.9 g protein, 0.2 g fat, and 7 g carbs, including 3.2 g fibre.

How to store okra and how to buy them

• If you buy okra from the supermarket or grow it in your yard, it will keep for a longer period of time if it is more fresh. When shopping at a grocery store, it may be difficult to determine how fresh the food really is. The amount of time that passes between the crop being picked and its arrival in the supermarket might range anywhere from one day to a whole week. When you are in the shop, be sure to give the okra a thorough inspection. Okra that is still fresh should feel dry and firm to the touch, and it should have a dark green hue with some grey in it.
• The okra should be stored in the refrigerator for the optimum results. We strongly advise putting it away in a container that does not let air in or a Ziploc bag that can be sealed again. To prevent the okra flesh from becoming rancid due to exposure to air, you should put it in the drawer of the refrigerator’s crisper. Before placing okra in the refrigerator, there is no need to monitor its condition in any way. Instead, you should rinse it before you want to use it.
• Okra may be frozen and stored for up to ten months if the process is carried out correctly. This is the greatest option for extending the amount of time they can be kept.
  1. The first thing you need to do is remove any stems that are connected and give each of the pods a thorough washing.
  2. After the okra has been washed and dried, the pods should be placed in boiling water for three minutes and then transferred to cold water to stop the cooking process.
  3. In the last step, you will need to remove all of the water from the okra and then either slice it or leave the pods whole before placing it in airtight containers or freezer bags.
  4. Okra may be safely stored in the freezer for at least one year if it is prepared properly.
• Pickling okra extends their shelf life to nearly a year and eliminates the need to store them in the refrigerator; nevertheless, once pickled okra has been opened, their shelf life in the refrigerator is only one to two months. We like pickling our okra because the finished product has a crisp consistency and a flavour that is reminiscent of vinegar, which goes well with a variety of raw vegetables.
• Okra that has gone bad will have slime on it, be moist, have a sour or bitter flavour, mould growing on it, and turn different colours.
  1. When you open a package of okra, it is simple to identify any that has gone bad. In the event that upon opening it you discover that it is slimy or damp, then it is no longer fit for human eating. Okra pods should be approximately 3 inches long, dry to the touch, and not shrivelled up and dried in appearance.
  2. Okra ought to have a flavour that is a cross between that of eggplant or aubergine and that of asparagus. It has a hint of nuttiness and an earthy quality. If, on the other hand, your okra has gone bad, it will have a flavour that is sour, harsh, and caustic. Bitterness is a sign that the food has likely gone bad and has to be thrown away. If you detect any kind of bitterness in the food, you should not consume it.
  3. The pods of okra need to have a vivid and emerald-like shade of green to them. It ought to have a duller lustre overall and should not be too glossy. Okra should not be purchased or consumed if it has a dark green or discoloured appearance. In addition, if there is mould on it, you should not ingest it in any form. It is never acceptable for okra to have a bloom of mould covering either the fingers or the pods.
  4. Whether it is raw or cooked, the scent of okra is quite similar to that of asparagus or eggplant. On the other hand, rotten okra will have an unpleasant odour and cannot be avoided. The best way to describe the odour is as being comparable to that of decaying flesh.

Cooking techniques, secrets, and tips from the kitchen

1. Before using, give the okra a quick rinse in some cold water. If the pods are to be cooked in their whole, first rinse and drain them, then cut off the top and the tail. After it has been cooked, okra may be sliced up and used to thicken things like soups or ragù. Remove the caps off the bigger pods, but be careful not to expose the seeds below. Before washing the pods, you should first remove any fuzz that may be present by wiping the pods on a cloth. Cooking okra in pans made of iron, brass, tin, or copper may cause the pods to become a discoloured brown.
2. A guide to perfect roasting Okra:
   • Prepare an oven by heating it to 400 degrees Fahrenheit.
   • Okra should have the tough stem ends cut off and then it should be well rinsed in cold water. If you want to speed up the cooking process, you may either roast the pods whole or chop them in half lengthwise.
   • Spread the okra out in a single layer on a roasting pan or a rimmed baking sheet. Drizzle the pods with olive oil and gently sprinkle them with salt. Roast the okra. To provide a uniform coating on the pods, toss them.
   • Arrange the pods so that they cover the bottom of the pan or sheet in a single layer.
   • Roast for about 25 minutes, or until the pods are soft when pierced with the point of a knife, and the edges are beginning to brown.
   • The roasted pods may be served either hot or warm.
3. How to cook Okra as sauté or stir-fry:
   • Okra should have the tough stem ends cut off and then it should be well rinsed in cold water.
   • To prepare the food, heat the olive oil in a big sauté pan over medium heat.
   • After adding the chopped onions and garlic, continue to sauté for approximately 2 minutes, or until the onion starts to soften.
   • Continue cooking for another two to three minutes, or until the chunks of okra are soft when punctured with a knife. Stir the okra regularly while it is cooking.
   • Salt and pepper should be added before serving, and the dish should be hot.
4. To steam Okra:
   • First cur off the tough ends of the stems, the okra should be thoroughly rinsed in cold water.
   • Put a steamer basket on top of about 1 to 2 inches of boiling water; the water should not reach the bottom of the basket.
   • Put the okra in the basket, cover it, and simmer it for approximately 5 minutes, or until it is just beginning to get soft.
   • Toss with butter, then sprinkle with salt, and serve warm.
5. For boil Okra:
   • After cutting off the tough ends of the stems, the okra should be thoroughly rinsed in cold water.
   • Salt and okra should be cooked together in a big pot with enough water to cover the okra completely.
   • Over high heat, bring the liquid to a boil.
   • Boil for three to four minutes, or until the okra can be easily punctured with the point of a knife and it will still have its shape.
   • After draining the water and the okra in a strainer, place the drained okra back into the pot.
   • After adding a half stick of butter, continue to cook the okra over low heat, turning regularly, until the butter has melted and coated the okra.
6. To grill perfect Okra:
   • Prepare the barbecue for high heat. The temperature is considered to be excessive if you are only able to keep your hand an inch or two above the grate for a maximum of one or two seconds.
   • Olive oil should be drizzled over the pods in a big dish, and then they should be tossed to get a uniform coating.
   • Put the pods on the grill over direct heat, on skewers, or in a grilling basket, whatever method you like.
   • Cook until browned or mildly charred, turning regularly with tongs, and cooked when pierced with the point of a knife; this should take anywhere from 5 to 10 minutes, depending on the size. As the pods continue to boil, their colour will become more intense.
   • Salt and lemon juice may be sprinkled on top and you may serve the food either hot or at room temperature.

History of okra from the beginning until today

• The Abyssinian centre of origin of cultivated plants—present-day Ethiopia, Eritrea’s highlands, and the eastern, higher part of the Anglo-Egyptian Sudan—is where geobotanists believe okra originated. Okra’s origins and spread are unknown since that region had little contact with the rest of the world.
• The routes, timing, and destinations of okra from Ethiopia to North Africa, the eastern Mediterranean, Arabia, and India are unknown. Despite being commonly farmed in Egypt for hundreds of years, no ancient Egyptian monuments or artefacts have ever shown its cultivation.
• Since the Spanish Moors and Egyptians of the 12th and 13th centuries used the Arab word for okra, Muslims from the East who conquered Egypt in the 7th century may have introduced it. It is easy to envisage the plant being carried from Ethiopia to Arabia over the narrow Red Sea or the narrower strait at the southern end.
• Spanish Moors visiting Egypt in 1216 wrote about okra. He described how the Egyptians grew the plant and ate the immature, delicate pods with meal. Southerners slice, dip, and fry the pods in corn meal.
• Okra’s popularity among French chefs in Louisiana and its recent rise in popularity elsewhere in the US suggest that French colonists from Louisiana introduced it to our country in the early 1700s. However, stories of its arrival in Brazil from Africa predate 1658. Surinam described it in 1686.
• Despite French colonists’ love of okra, no early American colonists grew it. As early as 1748, it was grown in Philadelphia, and Jefferson claimed that Virginia recognised it before 1781. Many garden writers, including Thomas Jefferson, wrote about it after 1800. Many distinct varieties were recognised in 1806.
• Like many lesser-known vegetables, many people do not like this one because they do not know how to cook it. The first and most common mistake gardeners make when harvesting pods is letting them become too old and harsh. According to the USDA, they grow swiftly and become unusable in less than a week following pollination. Check the plants every other day and pluck the pods when they are three to five days old.
• Okra was usually cooked in a spicy stew over rice, millet, hominy, or maize mush. It was boiled alone or cooked with onions and tomatoes in a saucy meal that was consumed like the other veggies. “Limpin’ Susan” or “Hoppin’ John” were names for okra and rice. Another version used this vegetable with cowpeas, fried in little pieces, and served as a leafy green salad with boiled leaves.