Okra Description:
Health Benefits:
Okra is renowned for its numerous health benefits. It is low in calories and a good source of dietary fibre, making it a suitable addition to weight-loss diets. The fibre in okra aids digestion, promotes a healthy gut, and may help lower cholesterol levels. Additionally, it is rich in vitamins C and K, as well as folate and magnesium, which are vital for overall health and wellbeing.
|
Amount Per
8 pods (3″ long) (95 g) 100 grams 1 cup (100 g) |
| Calories 33 |
| % Daily Value* | |
| Total Fat 0.2 g | 0% |
| Saturated fat 0 g | 0% |
| Cholesterol 0 mg | 0% |
| Sodium 7 mg | 0% |
| Potassium 299 mg | 8% |
| Total Carbohydrate 7 g | 2% |
| Dietary fibre 3.2 g | 12% |
| Sugar 1.5 g | |
| Protein 1.9 g | 3% |
| Vitamin C | 38% | Calcium | 8% |
| Iron | 3% | Vitamin D | 0% |
| Vitamin B6 | 10% | Cobalamin | 0% |
| Magnesium | 14% |
| *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Recipe:
Here’s a simple African recipe for Okra Soup:
Ingredients:
- 1 pound fresh okra, washed and trimmed
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 cups vegetable or chicken broth
- 2 tablespoons palm oil or vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon ground crayfish (optional)
- Salt and pepper to taste
- Cooked rice or fufu (for serving)
Instructions:
- Slice the okra into thin rounds and set aside.
- Heat the palm oil or vegetable oil in a large pot over medium heat.
- Add the chopped onion and minced garlic to the pot. Sauté until softened and fragrant, about 3-4 minutes.
- Add the chopped tomatoes to the pot and cook until they start to break down, about 5 minutes.
- Pour in the vegetable or chicken broth and bring the mixture to a simmer.
- Add the sliced okra and ground crayfish (if using) to the pot. Stir well to combine.
- Season the soup with salt and pepper to taste.
- Continue to simmer the soup for about 10-15 minutes, or until the okra is tender and the flavours have melded together.
- Once cooked, remove the pot from the heat.
- Serve the Okra Soup hot with cooked rice or fufu on the side.
This Okra Soup is simple yet flavourful, with tender okra and aromatic spices. Enjoy it as a comforting and nutritious meal, perfect for any occasion!
Recipe :
Here’s a simple and delicious Indian recipe for Bhindi Masala (Okra Curry):
Ingredients:
– 1 pound fresh okra (bhindi), washed, dried, and chopped into 1-inch pieces
– 2 tablespoons vegetable oil
– 1 teaspoon cumin seeds
– 1 large onion, finely chopped
– 2 tomatoes, finely chopped
– 2 cloves garlic, minced
– 1-inch piece of ginger, grated
– 1 green chili, slit lengthwise (adjust to taste)
– 1 teaspoon ground coriander
– 1/2 teaspoon ground turmeric
– 1/2 teaspoon ground cumin
– 1/4 teaspoon red chili powder (adjust to taste)
– Salt to taste
– Fresh cilantro leaves, chopped (for garnish)
Instructions:
1. Heat the vegetable oil in a large skillet or kadai over medium heat. Add the cumin seeds and let them splutter.
2. Add the finely chopped onion to the skillet and sauté until golden brown.
3. Add the minced garlic, grated ginger, and slit green chili to the skillet. Sauté for another minute until fragrant.
4. Add the chopped tomatoes to the skillet and cook until they soften and turn mushy.
5. Stir in the ground coriander, ground turmeric, ground cumin, and red chili powder. Cook the spices for a minute until fragrant.
6. Add the chopped okra to the skillet and mix well with the spice mixture. Cook for 8-10 minutes, stirring occasionally, until the okra is tender and cooked through.
7. Season the Bhindi Masala with salt to taste and mix well.
8. Garnish with freshly chopped cilantro leaves.
9. Serve the Bhindi Masala hot with roti, naan, or rice.
This Bhindi Masala is flavourful, aromatic, and pairs perfectly with Indian bread or rice. Enjoy the tender-crisp okra cooked in a rich and spicy tomato-based gravy!
For All other herbs and spices click here https://thefruitbowl.uk/product-category/herbs-spices/
Reviews
There are no reviews yet.