Description

Here is detailed information about Green Okra, including its description, nutritional data, PLU code, Ayurvedic data, and ten healthy dinner recipes.

1. Description

Green Okra, also known as “lady’s fingers” or “bhindi” in various parts of the world, is a warm-season vegetable with a mild, grassy flavor and a unique, slimy texture that thickens soups and stews. It is typically green, though some varieties are red, and it is known for its soft, edible seeds and firm, slightly fuzzy pods. Okra is widely used in Southern, Indian, and Middle Eastern cuisines.

2. Nutritional Data (per 100g of raw okra)

• Calories: 33 kcal
• Carbohydrates: 7.5 g
• Fiber: 3.2 g
• Protein: 1.9 g
• Fat: 0.2 g
• Vitamin C: 23 mg (38% DV)
• Vitamin K: 31.3 µg (39% DV)
• Folate: 60 µg (15% DV)
• Magnesium: 57 mg (14% DV)
• Antioxidants: Contains polyphenols that support heart health and cognitive function.

3. PLU Code

• PLU Code: 4655 for green okra in most markets.

4. Ayurvedic Data

In Ayurveda, okra is considered a cooling vegetable that can balance Pitta and Vata doshas but may aggravate Kapha when consumed in excess. Okra is prized for its mucilaginous (slimy) properties, which aid in lubricating and cleansing the intestines, promoting digestion, and supporting elimination. It’s also hydrating and can help reduce internal heat, making it beneficial in summer. Okra is often combined with warming spices like cumin, ginger, and turmeric in Ayurveda to enhance its digestibility.

5. Ten Healthy Dinner Recipes with Green Okra

1. Okra Stir-Fry with Garlic and Cumin
   • Sauté sliced okra with garlic, cumin seeds, and a sprinkle of turmeric for a simple and quick stir-fry.
2. Grilled Okra with Lemon and Chili
   • Marinate whole okra pods in lemon juice, chili powder, and olive oil, then grill until slightly charred.
3. Okra and Tomato Curry
   • Cook okra with tomatoes, onions, ginger, and Indian spices like garam masala and coriander for a comforting curry.
4. Okra and Chickpea Stew
   • Combine okra, chickpeas, tomatoes, onions, and Middle Eastern spices in a simmered stew, served with rice or quinoa.
   • Spicy Roasted Okra with Paprika
   • Toss okra in olive oil, paprika, and garlic powder, then roast until crispy. Serve as a side or atop a salad.
5. Okra Gumbo
   • Make a lightened gumbo by combining okra with shrimp, onions, bell peppers, celery, and a tomato base, seasoned with Cajun spices.
6. Mediterranean Okra and Olive Sauté
   • Sauté okra with tomatoes, Kalamata olives, garlic, and herbs like oregano and thyme. Serve with couscous or whole-grain pita.
7. Okra and Eggplant Stir-Fry with Ginger
   • For an Asian-inspired dish, Stir-fry okra with eggplant, ginger, garlic, and a dash of soy sauce.
8. Okra and Lentil Soup
   • Sliced okra, lentils, carrots, celery, and warm spices like turmeric and cumin make a hearty soup.
9. Okra and Brown Rice Pilaf

• Sauté okra with onions, garlic, bell peppers, then mix with cooked brown rice and fresh herbs for a filling pilaf.

These recipes showcase okra’s versatility in traditional and innovative dishes, making incorporating this nutrient-dense vegetable into a healthy diet easy. Let me know if you’d like more detailed recipe steps for these dishes!

Pairing with Proteins

Green Okra pairs wonderfully with a range of proteins, especially those that complement its earthy flavor and unique texture. Here are some proteins that go well with okra in various cuisines:

1. Chicken
   • Chicken and okra are classic pairings in Southern and Creole dishes, like chicken gumbo. Okra adds thickness and body to the dish, and chicken’s mild flavor works well with the spices often used with it.
2. Shrimp
   • Shrimp’s sweetness and tender texture balance okra’s slight bitterness and sliminess, making them a great match in dishes like shrimp and okra stew or gumbo.
3. Beef
   • Beef adds a hearty richness to okra, particularly in Middle Eastern and North African dishes. Braising okra with beef, tomatoes, and spices in a stew brings out the flavors of both ingredients.
4. Lamb
   • Okra and lamb pair well in Mediterranean and Middle Eastern recipes. Lamb and okra stew with spices like cinnamon and coriander is a popular dish where the okra complements the savory lamb.
5. Fish
   • Okra goes well with mild fish in soups and stews. In Caribbean and African cuisines, okra is often added to fish stews or fish curries, where it absorbs the flavors of the fish and spices.
6. Tofu
   • Tofu’s mildness allows okra’s flavor to shine while adding protein, making it perfect for stir-fries or curries. Pan-fry the tofu and mix with okra, tomatoes, and spices for a vegetarian option.
7. Lentils and Beans
   • Lentils, chickpeas, and black beans add plant-based protein to okra dishes. Okra’s texture complements beans in stews, curries, and soups. Okra and chickpea curry is a nourishing, protein-rich vegetarian meal.

1. Pork
   • Pork’s richness pairs nicely with okra, especially in stir-fries and Southern dishes. Pork and okra stir-fry with spices like cumin and coriander or in a tomato-based stew is incredibly flavorful.
2. Tempeh
   • Tempeh’s nutty taste and firm texture work well with okra, particularly in vegetarian stir-fries or curries. Marinating tempeh with spices and combining it with okra makes for a hearty meal.
3. Eggs
   • Eggs provide a simple yet effective protein option, especially in bhurji-style (scrambled) dishes. Combine okra with eggs, onions, tomatoes, and spices for a quick, protein-packed meal.

These protein options can be mixed with okra in soups, stews, curries, stir-fries, and salads, adding depth, flavor, and nutrition to meals featuring this versatile vegetable.

History Brief of Green Okra

The botanical name for Green okra is Abelmoschus esculentus, a member of the mallow family along with cotton, cocoa, and hibiscus. The word okra derives from Nakuru in the Nigerian Igbo language and ki combo in many Bantu languages, which also inspired the name of the famous gumbo soup, which is commonly used. Okra is technically a fruit despite being treated as a vegetable in culinary preparations.

Green okra serves culinary and ornamental purposes, producing broad oak-shaped leaves with bold yellow and white hibiscus-like blossoms. It prefers to be planted alongside companion plants like basil, cucumbers, eggplant, melons, peppers, and southern peas. It is grown commercially for pickling and canning, while its seeds may be harvested to make oil.