Okra
Description
Okra, also known as 'ladies' fingers' or 'gumbo,' is a flowering plant valued for its edible seed pods. It is a staple in many cuisines, particularly in the American South, parts of Africa, and the Middle East. Okra can be identified by its long, slender green pods and is known for its unique texture and mild, somewhat grassy flavor. When cooked, it often releases a mucilaginous (slimy) juice, which can thicken stews and soups.
Common uses
Okra is commonly used as a thickening agent in soups and stews, such as gumbo, and can be served as a side dish when fried, grilled, or pickled. It is also popular in Indian and Middle Eastern dishes, often prepared with spices and tomatoes, or included in curries and kebabs.
Nutritional value
Calories
Okra is low in calories, with a 100-gram serving providing approximately 33 calories (138 kJ).
Protein
This same serving size offers around 1.9 grams of protein, contributing to muscle maintenance and repair.
Fat
Okra contains a negligible amount of fat, at just 0.2 grams per 100 grams, making it a heart-healthy choice.
Carbohydrates
It is a good source of carbohydrates, primarily dietary fiber, with 7.5 grams per 100 grams, aiding in digestion and satiety.
Vitamins
Okra is rich in vitamins, particularly vitamin C, providing 23 milligrams per 100 grams, which supports immune function. It also contains vitamin K and folate.
Minerals
The vegetable provides essential minerals like magnesium, at 57 milligrams per 100 grams, potassium, and calcium.
Health benefits
Okra is known for its health benefits, which include improving heart health, supporting weight management, and potentially having anti-diabetic properties due to its fiber content and low glycemic index. The antioxidants present can also help combat oxidative stress.
Potential risks
While okra is generally safe for consumption, its high vitamin K content can interact with blood-thinning medications. The mucilaginous texture might also be unpleasant for some individuals or cause gastrointestinal discomfort when consumed in large quantities.
Common recipes
Okra is a key ingredient in the classic Southern dish gumbo and is also used in African stews, Middle Eastern bamia, and Indian bhindi masala.
Cooking methods
Okra can be cooked using various methods such as frying, grilling, roasting, sautéing, or stewing. It can also be eaten raw in salads.
Pairing with other ingredients
Its mild taste pairs well with bold spices, tomatoes, onions, bell peppers, corn, eggplant, and meats like chicken or lamb.
Summary
Okra is a nutritious and versatile vegetable that serves as a key component in many dishes worldwide. Its ability to adapt to different cooking methods and ingredients makes it a favorite in multicultural cuisine. With its combination of dietary fiber, vitamins, and minerals, okra not only contributes rich flavors and textures to meals but also offers numerous health benefits.