Nothing says spring vegetables better than asparagus and okra to me. Although both are used in the fall too! Okra is one of those things that people either love or hate. If you are a texture person, more than likely you don’t like okra. At restaurants you’ll usually see fried okra, not fresh. I wanted to give you a fresh okra recipe to switch up your sides this spring. Since I was limited when I was younger to what I could have, I’m all about variety now!
Let’s take a minute and talk about okra.
1 Cup of Okra
- 33 Calories
- 0.2 g Total Fat
- 7 mg Sodium
- 299 mg Potassium
- 7 g Carbohydrates
- 3.3 g Fiber
- 1.5 g Sugar
- 1.9 g Protein
- 38% DV Vitamin C
- 14% DV Vitamin A
- 14% DV Magnesium
- 8% DV Calcium
This vegetable is good for lowering cholesterol, maintaining a good blood glucose level, supports your immune system, and helps to promote a healthy pregnancy due to the vitamins and minerals including folic acid, that it provides. Okra has also been shown in a study to help prevent kidney disease, which is good news for those with diabetes.
On To The Recipe
Okra has been paired with tomatoes since forever, but I like using fire roasted tomatoes for the flavor. Season however you’d like but I like adding a Cajun seasoning mix to mine and fresh garlic. You can have this as a side or make it into a main dish by adding chicken breast and brown rice. If you are vegan or vegetarian, add black eyed peas or butter beans instead of the chicken. Either way, it’s a great dish!
Okra with Fire Roasted Tomatoes
- 1 tbsp olive oil, optional
- 1 yellow onion, chopped
- 3 cloves garlic, chopped
- 1.5-2 lbs. raw okra, sliced
- 2 15 oz. cans diced fire roasted tomatoes
- 1-2 tbsp Cajun seasoning
- Heat oil in large skillet. Add in the yellow onion and cook until translucent. Add in the garlic and cook until fragrant, about 1 minute.
- Add in your okra, canned tomatoes, and creole seasoning. Let simmer on medium-low for about 20 minutes.
- Serve as a side alone, or over rice.
Per Side Serving
114 Calories | 4.43 g total fat | 2.0 g monounsaturated fat | 1.2 g polyunsaturated fat | 0.6 g saturated fat | 0 g trans fats | 0 mg cholesterol | 328 mg sodium | 14.7 g carbohydrates | 7.5 g fiber | 6.5 g sugar | 4 g protein | 65% Vitamin C | 23% Folate | 16% Calcium | 29% Magnesium
Okra with Fire Roasted Tomatoes with Butter Beans
Yum! I just added a can of small butter beans to the mixture and heated it through and ta da! I had my dinner.