7 Easy Okra Recipes to Enjoy in 2024: Healthy & Tasty

Okra, also known as "ladies' fingers," is a versatile vegetable. It’s often featured in Southern, Caribbean, and Indian cuisines. It's typically used in dishes like gumbo, stews, and fried snacks, offering a unique texture and mild, grassy flavor.

The health benefits of okra are impressive. This fibrous vegetable is low in calories and rich in vitamins C and K, folate, and magnesium. It's also high in antioxidants, which help reduce the risk of chronic diseases, and the soluble fiber aids in digestion and helps maintain healthy blood sugar levels.

You might have avoided okra because of its slimy texture. However, the easy recipes in this article are crafted to reduce that sliminess, turning okra into a delightful addition to your meals. Whether you’re roasting, pan-frying, or incorporating it into a gumbo, these methods ensure you get all the flavor without the goo.

1. Southern Shrimp & Okra Gumbo

Ingredients 📃

• 4 tablespoons olive oil 

• 2 cups finely chopped onion

• 1 cup chopped red bell pepper

• 1 cup finely chopped celery

• 4 garlic cloves, minced

• 1 teaspoon dried thyme

• Seasoning, to taste

• 2 cans diced tomatoes 

• 2 (16-oz.) packages frozen cut okra, thawed

• 4 cups low-sodium vegetable broth 

• 2 bay leaves

• 1.5 pounds unpeeled, medium-size raw shrimp, peeled and deveined

• 1 tablespoon hot sauce (optional)

• 1 teaspoon filé powder

Method 🧑‍🍳

1. Heat the oil: In a large pot, heat the olive oil over medium heat. Add the onions, red bell pepper, and celery, and cook until they are soft. This takes about 5 minutes.

2. Add garlic and seasonings: Stir in the minced garlic, thyme, salt, and black pepper, cooking for another 2 minutes until fragrant.

3. Combine remaining ingredients: Add the diced tomatoes, thawed okra, and vegetable broth to the pot. Toss in the bay leaves. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes.

4. Cook the shrimp: Add the peeled shrimp to the pot and cook for about 5 minutes or until they are pink and firm.

5. Final touches: Stir in the hot sauce and filé powder. Remove the bay leaves. Serve the gumbo hot over a bed of brown rice.

Overview

Cooking this gumbo is straightforward and rewarding. Sautéing vegetables in olive oil creates a flavorful base. For added flair, garnish with chopped parsley and a squeeze of lemon juice. Serve over brown rice for a nourishing meal that's both comforting and healthy.

Ideal for a cozy dinner or a weeknight meal, this gumbo is nutritious and filling. It combines the health benefits of okra and bell peppers with protein-rich shrimp. Whether for family dining or meal prep, it brings a touch of Southern warmth to your table.

2. Cajun Tofu Dirty Rice with Okra

Ingredients 📃

• 1 (14-oz.) package extra firm tofu

• 1 (15-oz.) can diced tomatoes

• ¼ cup rice flour

• 1¼ cups long grain white rice

• 3 scallions, chopped

• 2 stalks celery, finely chopped

• 1 green bell pepper, chopped

• 1 yellow onion, chopped

• ¼ lb okra, sliced

• 1 tbsp Cajun spice blend

Method 🧑‍🍳

1. Prepare ingredients: Dice the tofu, scallions (separating white bottoms and green tops), celery, bell pepper, and onion. Slice okra into 1-inch pieces.

2. Start the dirty rice: In a large pot, heat 2 teaspoons of olive oil on medium-high. Add onion, celery, bell pepper, and scallion whites with half the spice blend. Season with salt and pepper. Cook for 4-6 minutes until vegetables are softened.

3. Finish the dirty rice: Add rice, diced tomatoes, and 1 cup water to the pot. Bring to a boil, then cover and simmer on low for 14-16 minutes until water is absorbed. Remove from heat and fluff rice with a fork.

4. Coat the tofu and okra: In a large bowl, mix tofu with 2/3 of the rice flour and spice blend. Season and toss to coat. In another bowl, do the same with the okra and the remaining flour and spice.

5. Cook the tofu: In a large nonstick pan, heat oil over medium heat. Cook the coated tofu, stirring frequently, for 9-11 minutes until crispy. Transfer to a paper towel-lined plate and season.

6. Cook the okra and serve: In the same pan, add more oil and cook the okra for 2-4 minutes until crispy. Transfer to another paper towel-lined plate and season. Serve the dirty rice topped with tofu and okra. Garnish with scallion greens.

Overview

This Blue Apron recipe gives traditional Cajun cuisine a vegetarian makeover. The tofu, coated in rice flour, achieves a crispy texture that complements the soft, spicy okra and robust tomato base, bringing a creative veggie twist to your table.

Although this recipe takes more than 30 minutes to prepare, its elegant flavors make it an excellent choice for a romantic meal for 2. The combination of aromatic spices and hearty ingredients crafts a special dining experience that's worth the extra time in the kitchen.

Tailor the spice level to your preference by adjusting the Cajun seasoning. For an added nutritional boost, wilt in some spinach or kale at the end of cooking.

3. Garlic-Roasted Okra

Ingredients 📃

• 1 lb. okra, trimmed and sliced lengthwise

• 1 teaspoon paprika

• 1 teaspoon garlic powder

• ½ teaspoon sea salt

• 1 ½ tablespoon olive oil

• 1 teaspoon ground cumin 

• ¼ teaspoon cayenne (optional)

Method 🧑‍🍳

1. Preheat the oven: Set your oven to 425 °F (220 °C).

2. Prepare the okra: In a large mixing bowl, combine the okra with olive oil, ensuring each piece is evenly coated.

3. Season: Add paprika, garlic powder, sea salt, ground cumin, and cayenne to the okra. Toss everything together until the okra is well-coated with the seasonings.

4. Arrange: Spread the seasoned okra in a single layer on a baking sheet. Make sure they're not overcrowded to ensure even roasting.

5. Roast: Place the baking sheet in the preheated oven. Roast the okra for 15-20 minutes, or until they are tender and have a nice caramelized look.

6. Serve: Remove from the oven and let cool slightly before serving. 

Overview

Garlic-Roasted Okra is a versatile side dish that pairs well with many dishes. You could try serving with grilled meats like chicken or steak and vegetarian options such as grilled tofu or grain bowls. Its smoky, spicy flavor adds a delightful crunch to both hearty and light meals.

Store leftovers in the fridge for 3-4 days in an airtight container, and reheat in the oven or on a skillet to maintain its crispy texture. This reheating method keeps the okra's bold flavors and crunch, making it a convenient and tasty addition to meals throughout the week.

4. Okra & Poblano Jambalaya

Ingredients 📃

• 14½ oz. canned diced tomatoes

• 1 ear of corn

• 8 oz. cremini mushrooms

• ¾ cup jasmine rice

• 4 oz. okra

• 1 poblano pepper

• 1 celery stalk

• 2 green onions

• 1 tbsp Cajun seasoning

• Olive oil

• Salt and pepper, to taste

Method 🧑‍🍳

1. Prepare the ingredients: Quarter the mushrooms. Thinly slice green onions, keeping white and green portions separate. Cut celery into thin slices. Shuck the corn, remove the silk, and halve the okra lengthwise.

2. Cook the vegetables: Heat 2 teaspoons of olive oil in a large non-stick pan over medium-high heat. Add mushrooms, white portions of green onions, and celery. Cook, stirring occasionally, until mushrooms are lightly browned. Then add the rice and Cajun seasoning, stirring constantly for about a minute.

3. Cook the rice: Mix in the diced tomatoes, 2 cups of water, ½ teaspoon of salt, and a pinch of pepper. Bring to a simmer, then reduce the heat to medium. Stir occasionally until the rice is tender.

4. Broil the corn and poblano: While the rice cooks, rub the corn and poblano pepper with 1 teaspoon of olive oil and place them on a baking sheet. Broil until both are browned, approximately 5-6 minutes.

5. Sear the okra: In a medium non-stick pan, heat another teaspoon of olive oil over medium-high heat. Add the okra, cut side down, and cook without moving until they are lightly charred and crisp-tender. Season with salt and pepper.

6. Finish the dish: Peel and dice the poblano. Strip the corn kernels from the cob. Stir these into the jambalaya. Serve topped with the seared okra and the green portions of the green onions.

Overview

This Okra & Poblano Jambalaya from Home Chef brings Southern flair to your table. It features a mix of okra, smoky poblano, and jasmine rice soaked in a tomato base enriched with Cajun seasoning, providing a hearty yet vegetable-focused dish.

To boost the protein, add chicken, shrimp, or andouille sausage. Brown chicken or sausage first to infuse flavor into the dish, or add shrimp near the end to prevent overcooking.

Consider swapping the vegetables to suit your taste or availability. Replace okra with green beans or zucchini for a different texture, or switch poblano for bell peppers for sweetness, or spicier peppers like jalapeños to increase the heat. 

5. Fried Okra Fritters

Ingredients 📃

• 2 cups okra, sliced into rounds (fresh or frozen and thawed)

• 1 cup self-rising cornmeal

• ¾ cup all-purpose flour

• 1 large egg

• ½ cup red onion, finely chopped 

• 1 ½ cups buttermilk

• Salt and pepper, to taste

• ½ tsp smoked paprika 

• 1 cup vegetable oil 

• ¼ cup grated Parmesan cheese 

Method 🧑‍🍳

1. Mix dry ingredients: Combine 1 cup self-rising cornmeal, 3/4 cup all-purpose flour, 1/2 tsp smoked paprika, and 1/4 cup grated Parmesan cheese in a large bowl.

2. Add okra and onion: Toss 2 cups sliced okra and 1/2 cup finely chopped red onion in the dry mix until well coated.

3. Combine with wet ingredients: In another bowl, whisk 1 1/2 cups buttermilk and 1 egg. Pour over the okra mixture, stirring gently to form a thick batter. Season with salt and pepper.

4. Heat oil for frying: Heat 1 cup vegetable oil in a deep skillet over medium-high heat.

5. Fry the fritters: Drop tablespoon-sized portions of batter into the hot oil. Fry for 2-3 minutes on each side until golden and crispy.

6. Drain and serve: Remove fritters with a slotted spoon, drain on paper towels, and serve hot with your favorite dipping sauce.

Overview 

Fried Okra Fritters pair well with various dishes. Serve them with barbecued meats or as a snack with dipping sauces like ranch or spicy aioli. They're perfect for casual gatherings as a tasty appetizer.

The recipe is easily adaptable for different dietary needs. Add spices like cayenne for heat, or bake instead of fry for a healthier option. Swap in gluten-free flour to make them suitable for those avoiding gluten.

These fritters are a great way to enjoy okra, especially for those new to the vegetable. Their crispy texture makes them appealing, and the seasoning highlights okra’s flavor, ensuring they're a popular choice for any meal.

6. Pasta with Okra & Tomato Sauce

Ingredients 📃

• 4 medium tomatoes, diced

• 1 small red onion, finely chopped

• 2 cloves garlic, minced

• 1 cup okra, sliced into rounds

• Juice of half a lemon

• 1 can sardines in olive oil, drained and chopped

• 8 oz penne pasta 

• 2 tablespoons olive oil 

• 1 teaspoon smoked paprika

• ½ teaspoon red chili flakes 

• Salt and pepper to taste

Method 🧑‍🍳

1. Cook the pasta: Boil penne in salted water until al dente; drain, reserving a cup of the water.

2. Make the sauce: Heat olive oil in a skillet. Sauté onion and garlic until soft, about 3-4 minutes. Add okra and cook until tender, about 5 minutes.

3. Simmer: Add tomatoes, paprika, and chili flakes to the skillet. Let simmer until thickened, about 5-7 minutes.

4. Combine: Stir sardines and lemon juice into the sauce. Season with salt and pepper. Thin with pasta water if needed.

5. Mix: Toss the cooked pasta with the sauce and simmer for 2 more minutes to blend flavors.

6. Serve: Dish up hot, garnished with fresh herbs if desired.

Overview

This pasta dish stands out for its easy preparation and rich flavors. It's ideal for incorporating more seafood and vegetables into meals, offering a delicious way to enjoy a nutritious dish.

Sardines are highly beneficial, and packed with omega-3 fatty acids, vitamin D, calcium, and protein. These nutrients support heart health, reduce inflammation, and enhance brain function, making sardines a smart choice for a healthy diet.

The recipe is easily adaptable for various dietary needs. Use gluten-free pasta for a gluten-free option or replace sardines with chickpeas or tempeh for a vegetarian or vegan alternative, maintaining the dish’s hearty texture and taste.

7. Mediterranean One-Pot Okra

Ingredients 📃

• 2 tbsp olive oil

• 1 medium onion, finely chopped

• 3 garlic cloves, minced

• 1 red chili, deseeded and finely chopped

• 1 lb okra, tops trimmed, sliced into rounds

• Salt and pepper to taste

• 1 tsp ground cumin

• ½ tsp ground cinnamon

• ½ tsp smoked paprika

• 2 cups diced tomatoes in juice

• ½ cup vegetable broth 

• 1 large ripe tomato, sliced into rounds

• Juice of 1 lemon

Method 🧑‍🍳

1. Heat the oil: In a large skillet, heat a generous drizzle of olive oil over medium heat. Add the chopped onion and sauté until translucent and slightly golden, about 5-7 minutes.

2. Add garlic and chili: Stir in the minced garlic and chopped red chili, cooking for another minute until fragrant.

3. Cook the okra: Add the whole or sliced okra to the pan, season with salt and pepper, and sauté for about 2-3 minutes to start softening the okra and integrating the flavors.

4. Season: Sprinkle in the cumin, cinnamon, and smoked paprika, stirring well to coat the okra with the spices.

5. Add tomatoes: Pour in the diced tomatoes with their juice and the vegetable broth. Stir to combine.

6. Simmer: Reduce the heat to low and let the mixture simmer gently for about 15 minutes, or until the okra is tender but not mushy.

7. Finish with tomato and lemon: A few minutes before the end of cooking, layer the sliced tomato rounds on top of the okra. Cover and let them steam lightly. Just before serving, drizzle the lemon juice over the dish.

Overview

Mediterranean One-Pot Okra pairs well with various sides. Enjoy it with crusty bread to soak up the flavorful sauce, or serve it over couscous or basmati rice for a heartier meal.

For a balanced meal, add protein or more veggies. Grilled chicken or fish complements the dish's spices, while chickpeas or lentils add protein for vegetarians. Spinach or kale can also be stirred in at the end for extra nutrients.

This dish is great for meal prep, as it stores well in the fridge for 3-4 days. Keep it in an airtight container to preserve freshness. Reheat gently, adding a bit of water or broth if needed, for a convenient and tasty meal during the week.

FAQ

How do you cook okra so it is not slimy?

To cook okra without sliminess, quickly fry, roast, or grill it. High heat methods like roasting reduce the moisture content quickly, preventing the mucilage from becoming too viscous. Additionally, you can soak okra in vinegar for 30 minutes before cooking to help minimize the slime.

Is okra good or bad for you?

Okra is good for you. It's low in calories and rich in vitamins A and C, fiber, and magnesium. These nutrients support vision, skin health, digestion, and heart health, making okra a nutritious addition to your diet.

What does okra go well with?

Okra pairs well with bold spices and acidic ingredients. Try combining it with tomatoes, onions, garlic, and bell peppers. It also complements meats like chicken and beef, especially in dishes like gumbo or stews, where its flavor and texture can stand out.