Okra is one of those things. You’re either a fan of the crunchy green pods or you’re not. And if you’re in the latter camp, it’s probably because you haven’t had them prepared properly and, as a result, you’ve been turned off by the “slime.” But this under-appreciated vegetable deserves a second chance and taste. With the right ingredients and preparation, okra can be a delicious and healthy addition to your summer menu.
Traveling the world and settling in The South
Abelmoschus esculentus, a member of the mallow family, traveled a long way before establishing itself in the South and Southern cuisine. Originally grown in either Africa or Asia (its origins are debated, but Ethiopia is the most frequently cited spot), it spread to Europe before hitting colonial America in the mid-1600s with the arrival of enslaved Africans and regular trade between the continents, especially in port towns like Charleston and New Orleans. With time, the plant spread throughout the South. In the 1780s, Thomas Jefferson wrote that it was one of Virginia’s best garden plants, and garden records across the early Mid-Atlantic and Deep South all make references to okra.
The vegetable went beyond the dinner plate during the Civil War when blockades made coffee both scarce and expensive. An 1863 newspaper article touted okra as the best substitute for coffee (minus the caffeine) by grinding up dried seeds and using them just like coffee grounds. “We found it almost exactly like coffee in color, very pleasantly tasted and entirely agreeable.”
Today, okra is a staple of Southern cuisine and works especially well in classic dishes like Brunswick stew, burgoo, and of course, gumbo, due to the its unique ability to thicken liquids. Because of its versatility, you’ll also find it in kitchens throughout the South pickled, boiled, roasted, grilled and most commonly, coated in cornmeal and fried. You’ll even find that some enjoy eating a fresh, crunchy pod straight out of the summer garden.
And speaking of the garden, it’s easy enough to grow your own okra if your local market doesn’t carry it. Plant seeds in mid-spring for summer harvesting. Okra isn’t finicky about soil, but it does best in full sun, producing pods until the first frost. Harvest the pods when they are small, about three inches in length, since larger pods tend to become more fibrous and tough to chew.
Packed with goodness (and a little slime)
For those who love okra, the good news is that it’s a healthy choice. A half-cup serving contains only 30 calories and a good amount of fiber, which is good for digestion and reducing cholesterol levels. Okra also packs a lot of nutrients in a little pod. A serving provides healthy doses of vitamins A, B and C, which helps support your immune system, vision, metabolism and regulates your blood sugar levels. Okra also contains vitamin K, which helps your body’s blood clotting function and promotes bone health. And as if that wasn’t enough, okra also includes iron, calcium and magnesium.
So, what’s with the slime? If you’ve ever treated a burn by breaking off a piece of an aloe vera plant, you’re already familiar with mucilage. This clear liquid, made of sugar residues and proteins, also flows through okra pods. When heat is applied, the mucilage become more viscous or thick. This is great when you want to thicken dishes with okra as an ingredient. It’s less than ideal when you’re cooking okra alone as a side dish. This has created many an okra opponent.
And that’s why okra has gotten a bad rap. People aren’t sure how to cook it correctly, and when it comes to okra, proper technique can make all the difference. Here are some tips to reduce sliminess:
Water enhances the slime effect, so don’t wash okra until you’re ready to use it.
- Cutting tip #1: Let it sit at room temperature for a while before cutting it.
- Cutting tip #2: Avoid cutting okra lengthwise, this will cause more slime.
- Cutting tip #3: Try freezing okra and cutting it while it’s still frozen.
- Cutting tip #4: Soak okra in apple cider vinegar for 30 minutes. Rinse and pat dry before cutting.
- Pro tip: Don’t overcook it. A quick cook on high heat is all you need. Many restaurant chefs swear by sautéing, roasting or grilling as the best way to serve it.
- Serve the pods whole, just removing the stem. Buy smaller, more tender pods if you plan on doing this.
- Okra is often paired with tomatoes because the acidity reduces the mucilage. So does lemon or lime juice.
You’ve passed on okra in the past, either because of a bad experience or just reluctance to the oft-mentioned slime. With the preparation tips and these four recipes that highlight okra’s goodness, it’s time to give okra another chance. You won’t regret it.