General information

How to cook okra


Okura, gombo, Bhindi, “ladies fingers”, okra or okra - aren't they interesting names, similar either to the grape variety, or to the coloring mineral, or maybe they resemble something else? What is okra is still an exotic, but already becoming more and more familiar to Europeans, grassy vegetable of the Malvova family. His homeland is likely to be Africa, although some researchers believe that India, as a vegetable in nature is also quite common there.

The fruit of okra is a pod widely used in cooking. Soups, salads, snacks, sauces are made from it, they can also be canned, dried and frozen. Okra goes well with fish, meat, offal, seafood, cheeses, legumes, cereals, with many vegetables. What does okra taste like? Most of all, its taste resembles asparagus.

Calorie, composition and nutritional value of okra

In 100 g of the fruit of bambia - 32 kcal. Ingredients: 100 g contains proteins - 2 g, fat - 0.1 g, carbohydrates - 3, 8 g, ash - 0, 6 g, water - 90.2 g. Okra fruits contain vitamins B6, K, C, A, calcium, iron, potassium.

Seeds and seeds of fully ripened okra pods are used as a coffee substitute. They, like coffee beans, are roasted, ground and brewed. Okra dishes with vegetables or porridges cooked in water, or boiled meat and fish are low-calorie and healthy.

What is useful okra

The value of okra is in its high content of vitamin-mineral complex and coarse fiber, which is more important for the body than soft fiber. Vitamins and minerals prevent avitaminosis, increase immunity, performance, and coarse fibers improve intestinal motility, absorb and eliminate toxins and harmful decomposition products.

Okra fruits are recommended for many gastric diseases - the mucus secreted by them relieves inflammation, envelops, protects the stomach walls, for diabetics - lowers blood sugar levels, for those struggling with overweight - contributes to weight loss. They are useful for strengthening the venous capillaries, preventing atherosclerosis, with chronic fatigue, depression.

There is evidence of the successful use of okra in the treatment of cataracts, asthma, cancer. Okra - it is always beneficial to the body, and the harm from it can only be with an individual intolerance of the vegetable body, causing various allergic reactions.

Use in cooking: how to cook okra

Okra is a versatile vegetable, and its recipes are the most diverse. You can use recipes for making zucchini, eggplant, asparagus, white cabbage, combining okra with all your favorite foods and using spices that you like. Preparing okra quickly - 20-25 minutes.

Application in cosmetology

In cosmetology, okra pods are used to prepare cleansing, refreshing and toning masks for the face, body, and healing firming balms for hair.

Raw sliced ​​fruit is applied to cleansed face or boiled pods until mucus appears, then lemon, carrot juice, egg yolk is added, mixed and applied to prepared skin.

Hair balm mask - 4-5 fruits of okra boil in a small amount of water until thick mucus is formed, cool, drain, add a few drops of lemon juice to the mucus, stir and apply on the hair for 20-30 minutes. Then rinse with warm water.

Contraindications and possible side effects

Side effects are possible with overeating vegetables - disorders of the gastrointestinal tract (diarrhea, sometimes vomiting). So with moderate use, 300-400 g of okra per day will be enough for an adult - there will be no adverse reactions. Okra has no contraindications - at least, they are not known today. The only thing, as mentioned above, is that with individual intolerance, okra is completely excluded from the menu.

Acquaintance with okra is an excellent reason to diversify the usual menu by adding a new useful product.

Preparing Okra

It depends on this stage how much it will be slippery. Remember a few basic rules.

Never wash okra before you cook it. Water will only increase mucus secretion.

Allow the pods to lie at room temperature for some time before cooking.

The mucus stands out more when you cut it. So try to choose recipes with whole pods.

If you are going to cook whole, choose small pods.

When you need to cut a vegetable according to the recipe, then cut it into as large chunks as possible, not thin slices.

To reduce the amount of mucus in the finished dish, you can cut the stem of the pod and drain part of the mucus.

Soaking whole pods in acidified water for half an hour to an hour also reduces the amount of mucous secreted.

Frozen okra can be cut without defrosting. It will also help avoid excessive mucus secretion.

You can cook okra at a very high temperature on the grill, fry in a pan, problanshirovat.

How to cook okra

The preparation of okra is important for taste. As mentioned above, cooking at high temperatures allows you to eliminate part of the mucous fluid.

Wash the pods before cooking and allow them to dry completely or wipe with paper towels.

Okra can be cooked on the grill or grill, warming up the pan as much as possible, throwing a few leaves of any spicy herbs and adding a little oil. Then bake for about 10 minutes, turning on all sides.

Delicious fried okra. Roll sliced ​​pod in flour or corn starch and fry in butter until crisp.

Deep-frying is another popular way to cook this vegetable. First, it must be salted to remove as much mucus as possible. Then quickly fry. Do not put a lot of pods at once, otherwise they may turn out not fried, but steamed.

This roasting gives it an aromatic, nutty flavor with a slightly grassy aftertaste.

Small pods can be fried whole. Large is better to cut into several pieces.

Here is the approximate cooking time:

Whole pods or sliced ​​- fry for 6 to 12 minutes,

Steamed - 5 minutes

On the grill or grill - for 2-3 minutes on each side.

It is added to soups, stews, meat.

What is combined okra

The taste of okra is soft and slightly grassy. It is often cooked with onions and tomatoes. The acid of tomatoes also reduces the amount of mucus.

Adding lemon or lime juice during cooking will also help reduce mucus secretion.

Okra goes well with hot and strong-smelling spices, such as cayenne pepper, cumin and chili.

If you had a bad experience cooking okra or you just did not dare to try, it's time to do it. With proper cooking, okra is a delicious and healthy food that is suitable for vegetarians and meat eaters.

How to choose and store okra

There are three types of okra: green, red and purple. The most common green.

Its season, depending on the region, begins approximately from June to September.

When buying, choose small pods with clear edges. Do not buy very large, dry at both ends. They may be fibrous and not tasty.

Store it in the fridge by placing it in a bag or wrapping it in paper in the vegetable compartment. It stays fresh for 3 to 4 days.

You can buy frozen okra. It will be in the preparation of the same tasty as fresh.

Okra: what is this vegetable?

It comes from okra from the southern edges, but it is widely spread throughout the world. And in different countries it is called differently. Outwardly, this overseas vegetable resembles a pod, only its surface is like a faceted one and the whole is covered with fine hairs. And to taste in fresh form, most of all it resembles spinach, and in cooked - zucchini and green beans.

Attention! Only young, not fully ripe fruit up to about 10 cm in length and not older than 5 days from the time of setting are used for food.

With age, the pulp of okra becomes coarse, becomes too hard and unfit for human consumption. But the grains of fully matured pods can be used differently. Exotic lovers dry them, grind and use as a kind of coffee substitute.

Beneficial features

Okra contains many different valuable substances. It is also rich in coarse fiber, which is very useful for the body. This vegetable is dietary and is widely used by those who want to lose weight and lose weight. It is useful for pregnant and lactating women, as it contains a lot of folic acid. It has a beneficial effect on the male body in case of problems with potency.

But these useful properties of the product are not limited. This vegetable is used in many diseases and for recuperation in the postoperative period. He has practically no contraindications to use, with the exception of only individual intolerance to the product. It lowers the level of sugar, has a beneficial effect on various ailments of the digestive system, is used to treat cancer and to prevent these diseases.

It helps this exotic vegetable with chronic fatigue, depression and heavy physical exertion. It is also used when:

  • atherosclerosis,
  • various respiratory diseases,
  • some eye diseases.

Features cooking and cooking product

In cooking okra is very simple. But do not expose it to long-term heat treatment. Just a few minutes will be enough for cooking. But it is advisable not to keep the product on fire for more than 20-25 minutes.

It is very important to pay attention to the preliminary culinary processing of the product. Thin hairs covering the skin should be brushed off. If you do not, the dish will be bitter. In addition, the villi on the surface of the vegetable, can cause allergies in some people.

You can cook a lot of variety of dishes. It is suitable for canning, freezing, preparing snacks, side dishes, first courses. The product is well combined with a variety of vegetables, cereals and seasonings, with various types of meat, fish, seafood. During heat treatment, unless you overexpose the okra on fire, and when frozen, the vegetable retains all its beneficial properties. The proposed recipes will help to get acquainted with this overseas product.

Meat Recipe

Okra with meat is a hearty dish, and boiled rice is well suited to it as a side dish. For 1 kg of okra, you need to take 250 g of beef, medium-sized onion, 1 hot pepper, a small package of tomato puree (you can substitute tomato paste only in a smaller volume, as this product is more concentrated), roasting oil, salt and seasoning to taste .

Potatoes in pots

Okra goes well with a variety of vegetables, including potatoes. A dish baked in the oven will be not only tasty, but also useful. For 500 g of okra you will need 250 g of potatoes, a glass of tomato juice, 2 cloves of garlic, vegetable oil, salt and spices to taste.

  1. Wash the okra, peel it, then cut it into circles or leave it whole. After slightly fry the vegetables in oil.
  2. Peel potatoes and cut in any preferred way. Finely chop the garlic (skip through the press). Stir potatoes with garlic. Tomato juice mixed with salt and spices.
  3. Okra and potatoes, mixed with garlic, put in pots for baking, pour them with tomato juice and place in the oven.
  4. Set the temperature in 180 degrees, bake the dish in the oven for about 30-40 minutes.
  5. When ready, serve with fresh greens and sour cream.

This vegetable makes a great side dish. It can also be used as a separate dish or served with meat or fish. For the preparation of such a tasty and light side dish you will need 0.5 kg of okra, 3 medium tomatoes, 2 onions, any vegetable oil, about 100 ml of water, salt, seasonings to taste.

  1. Okra fruits need to be washed and cleaned. Then they can be coarsely chopped or cooked whole.
  2. To remove peels from tomatoes. And to make it easier to do this, it is better to pour boiling water over them. After the tomatoes are chopped.
  3. Shred onion, fry in oil until it acquires a slightly golden hue.
  4. Then add okra to the pan. Then after 10 minutes, put the tomatoes in the same place, salt all this, add seasonings.
  5. Stir the contents of the pan, pour in water and after boiling simmer for about 20 minutes on low heat without covering with a lid.
  6. To the table a ready-made garnish is served hot.

Such an overseas vegetable as okra is not only an extremely healthy product, but also very tasty. It is quite simple to prepare, there are many interesting recipes. You can also come up with something of your own, or take different recipes with other vegetables as a basis. And in order to preserve all its beneficial properties during cooking, it is advisable not to keep the okra for too long on the fire.

Okra plant

Okra is an annual plant with wide leaves, an elastic thick stem and beautiful large yellowish-cream-colored flowers. Fruits - green, pyramidal, with white seeds. Peel covered with fine hairs. A ripe vegetable resembles green pepper pods, an indoor zucchini flower, and even the Spanish Churros dessert, which has clear ribs along its entire length.

How to choose the fruits of okra

Unripe or overripe okra can not be frozen, can not boast a pronounced taste, so it is important to choose the right fruit. They should not have traces of mold, suspicious dark spots, dry areas, hard fibers - these are signs of overripe vegetables. The length of a medium-sized, elastic, tender, but slightly rough pod should not exceed 10 cm.

Okra Cooking Recipes

Regardless of the recipe, try not to expose okra to a long heat treatment, gently interfere, do not cook in cast iron cookware. Fruits are carefully washed to remove hairs, cut off the stem. The ideal company for okra - tomatoes, garlic, lemon, ginger. Vegetables are added to sauces, fish and meat dishes, soups, combined with seafood, stewed, marinated. Even “coffee” with a spicy bitter taste is made from roasted seeds.

Okra soup

  • Time: 1 hour.
  • Servings: 4 persons.
  • Calorie dishes: 125 kcal per 100 g
  • Purpose: the first dish.
  • Cuisine: international.
  • Difficulty: medium.

Rich soup with okray will be even more appetizing if you add some beans for flavor and texture. It is soaked overnight, and then boiled until cooked in fresh water. The dish is easy to make vegetarian, abandoning meat in favor of celery, fennel, zucchini or other healthy vegetables. In this case, the fruit of the okra is ground together with other ingredients.

  • okra - 360 g,
  • beef - 520 g,
  • carrot - 75 g,
  • onion - 75 g,
  • potatoes - 270 g,
  • Bulgarian pepper - 145 g,
  • tomatoes - 190 g,
  • vegetable oil - 35 ml,
  • spices - to taste.

  1. Tomatoes cut into slices, pepper - straws.
  2. Boil beef until cooked, remove from the broth. Chop, return to the pan.
  3. Add spices, okra and diced potatoes to broth. Cook for 20 minutes.
  4. Chop the onion and grate the carrot. Sauté in butter, add to meat, okra and vegetables.
  5. Bring to the boil, remove from the stove after 3 minutes.
  6. Serve with homemade bread.

Stewed gombo

  • Time: 45 minutes.
  • Servings: 3 persons.
  • Calorie dishes: 55 kcal per 100 g
  • Purpose: garnish.
  • Cuisine: Arab.
  • Difficulty: medium.

Fragrant stewed gombo is a creative alternative to warm salad, ajap sandalwood, any side dish of vegetables, which will surprise no one. The dish is prepared from fresh or frozen fruits, in the latter case, water is not required. They are cut into 2-3 pieces, depending on the size. For a richer taste okra pre-soaked in water with vinegar.

  • okra - 510 g,
  • cherry tomatoes - 320 g,
  • water - 50 ml
  • olive oil - 35 ml,
  • garlic - 4 tooth.,
  • salt to taste
  • greens - to taste.

  1. Slice tomatoes, fry in butter until soft.
  2. Add chopped okra, fry vegetables for 5 minutes.
  3. Chop garlic, combine with salt and hot boiled water.
  4. Pour the sauce into the pan with okra and other vegetables, mix.
  5. Simmer until liquid has evaporated. Decorate the dish with greens.

Okra with meat

  • Time: 1 hour 10 minutes.
  • Servings: 4 persons.
  • Calorie dishes: 107 kcal per 100 g
  • Purpose: main course.
  • Cuisine: Lebanese.
  • Difficulty: medium.

Cooking okra in Lebanese can be from canned or fresh fruits that are fried until half cooked. Water is boiled, added in such an amount to cover beef, okra and other vegetables. Optionally, the beef is replaced with lamb or pork, using ready-made minced meat. Meat can be pre-boiled and seasoned to taste, and instead of water, add broth to the dish.

  • canned okra - 880 g,
  • onions - 85 g,
  • beef - 320 g,
  • lemon juice - 25 ml,
  • water - 500 ml
  • tomatoes - 410 g,
  • cinnamon - to taste,
  • tomato paste - 45 g,
  • olive oil - 35 ml,
  • garlic - 5 tooth.,
  • spices - to taste,
  • greens - to taste.

  1. Meat chopped. Fry in butter until golden brown.
  2. Add chopped garlic, 1-2 cinnamon sticks, tomato, diced onion, spices.
  3. Fry, pour 1-2 glasses of water, mix. Stew for half an hour.
  4. Put the gum in a colander, add to the meat.
  5. Заправить соком одного небольшого лимона.
  6. Помидоры ошпарить, очистить, нарезать кубиками.
  7. Соединить с окрой и остальными ингредиентами, перемешать.
  8. Тушить до готовности, украсить блюдо свежей зеленью или овощами.

With fish in tomato sauce

  • Time: 1 hour 50 minutes.
  • Servings: 6 persons.
  • Calorie dishes: 135 kcal per 100 g
  • Purpose: for lunch, dinner.
  • Cuisine: Arab.
  • Difficulty: medium.

Small surroundings are stewed whole, not cut into portions. European soya or sole, whose meat has a rich taste, is rich in potassium, fluorine, and phosphorus, is combined with a vegetable. This dish can be treated to friends for Christmas - a characteristic color combination of red sauce and bright green fruit harmoniously blends into the atmosphere of celebration.

  • okra - 410 g,
  • tomato paste - 230 g,
  • fish fillet - 720 g,
  • mushrooms - 320 g,
  • Bulgarian pepper - 290 g,
  • vegetable broth - 300 ml,
  • fish broth - 100 ml,
  • onions - 225 g,
  • soy sauce - 25 ml,
  • vegetable oil - to taste,
  • spices - to taste.

  1. Cut fillet, shift to the cauldron.
  2. Add tomato, fish broth, spices. Stew almost to readiness.
  3. Separately chop the onion and pepper, brown in oil.
  4. Add okra, fry vegetables 5 minutes.
  5. Pour in spices, chopped mushrooms.
  6. Pour in vegetable broth, soy sauce. Stir, simmer, covered for 15 minutes.
  7. Add roasted vegetables in a cauldron with fish, mix.
  8. Cook the dish on medium heat until the sauce thickens.


  • Time: 25 minutes.
  • Servings: 6 persons.
  • Calorie dishes: 30 kcal per 100 g
  • Purpose: snack.
  • Cuisine: Arab.
  • Difficulty: medium.

Spicy, slightly crunchy okra in a sharp-sweet marinade is a simple dish that will pleasantly surprise guests. The billet is stored for up to two weeks, but the vegetables are ready for use after the night spent in the fridge. For the marinade, it is better to choose white wine vinegar - the fruits will get a beautiful olive color, but they will not get sour or boiled to taste.

  • okra - 875 g,
  • water - 580 ml
  • vinegar - 580 ml,
  • chili pepper - 47 g,
  • sugar - 60 g,
  • salt - 35 g,
  • black pepper (peas) - to taste,
  • dill - 12 g,
  • Coriander - to taste.

  1. Combine water, sugar, salt, coriander, vinegar, black pepper and other spices to taste in a saucepan.
  2. Bring to a boil, cook until sugar dissolves.
  3. Okra, chili pepper, dill spread on banks.
  4. Pour the fruit with hot marinade, leave at room temperature.
  5. After cooling to close nylon covers.

Storage Features of Okra

Fresh okra stored in the refrigerator for a couple of days. It is immersed in a plastic bag or wrapped in parchment paper. For frosting is suitable only ripe okra. It is washed, the stems are cut, blanched for 3 minutes and immersed in ice water for another 3 minutes so that the fruits do not digest and lose taste. Water is drained, the vegetables are cut or left whole. Okra freeze, packaged in bags or trays.

Who is not advisable to use okra

Even against the background of all its positive qualities, okra can harm individual categories of people. Usually, trouble eating this vegetable is due to individual intolerance of the body, as well as allergic reactions that are found in a small number of people.

Often, okra pods contain areas that may be known to seem very sharp. However, it is possible to avoid such unpleasant sensations, if the okra fruits are subjected to heat treatment.

Otherwise, a person may have complaints about pruritus and skin irritation. Because of this, the heat treatment of the fruit of this plant is a requirement for the use of rubber gloves.

Before you start preparing okra fruits for consumption, you need to peel themthat are present on the fruits of okra. If you leave them, then nothing will save you from an allergic reaction of the body.