Okra Stir Fry
Okra
Okra is quite popular amongst locals in many countries but surprisingly still, not many people know of okra, its taste or benefits.
Okra is a vegetable that grows long and tapers towards the ends resembling fingers, hence it is commonly known as lady fingers. However, in different countries it is named differently, e.g. in India it is called bhindi, in America it is known as gumbo and in the Middle East it is called bhamiyah. There are a few variations of okra due to the different climates it is grown in around the world. Okra is either long or short and some varieties are burgundy but mostly green in appearance but, the taste is the same. Interesting to note is that the leaves, stems and flowers of the okra plant are all edible.
Benefits
Okra has numerous nutritional and health benefits.
Nutritional benefits includes amongst others that it is a good source of fibre, potassium, magnesium and vitamins A, B, C and K.
Health benefits include:
- Okra is brain food.
- Okra is beneficial for good skin, hair, bones as well as vision.
- It may aid in reducing the risk of heart diseases by controlling cholesterol levels.
- Regulates blood sugar levels.
- Drinking okra water is said to assist with weight loss and relieve the symptoms of diabetes.
- Due to its high fibre content, okra is good for maintaining a healthy gut and aids in digestion and the prevention of constipation.
- Okra being high in antioxidants, it may fight off cancer cells.
- In pregnancy, the content of folates is great for the mum and baby.
Caution: Okra should however be consumed in moderation.
People suffering with blood disorders such as clotting of the blood are usually prescribed drugs such as warfarin to regulate the thickness of the blood. Such patients should not over indulge in consuming a vegetable like okra as okra contains Vitamin K and this vitamin is used to thicken the blood.
Another risk is to patients with irritable bowel syndrome. Too much of okra intake can cause bloating and possible diarrhea.
As always a medical professional should be consulted by patients with concerning health conditions.
People suffering with blood disorders such as clotting of the blood are usually prescribed drugs such as warfarin to regulate the thickness of the blood. Such patients should not over indulge in consuming a vegetable like okra as okra contains Vitamin K and this vitamin is used to thicken the blood.
Another risk is to patients with irritable bowel syndrome. Too much of okra intake can cause bloating and possible diarrhea.
As always a medical professional should be consulted by patients with concerning health conditions.
My introduction to Okra
I admit that I was initially terribly afraid to cook okra as I was one of those people that was misinformed about it. I was not even familiar with the taste of it. I would stay far away from it as possible, thinking of it as some gooey, slimy kind of a vegetable. All of this was only until I came across a delicious looking picture of it, on a meal menu in Singapore, and decided to order okra as a side dish. The taste and texture of okra pleasantly surprised me, so much so, that I had to ask the friendly Asian chef how it was prepared. To get the okra fresh and crunchy, his method simply is a quick cooking process and as less moisture as possible!
Before cooking Okra
Always choose okra that is firm and bright green.
Just before the cooking process, the okra has to be rinsed thoroughly and set aside for a few minutes to dry off the water. Paper towels or a kitchen towel can also be used to absorb the water. Once the okra is washed and dry, it can then be sliced or cut up as per your requirements.
The gooey substance is recommended in the preparation of stews as it thickens stews and soups.
Below, I list 2 easy recipes with ingredients that can be found in most homes.
Okra Stir Fry Recipe
Ingredients
1 tablespoon of coconut oil
1 onion sliced
3 cloves fresh garlic sliced 1 teaspoon of Jeera seeds (Cumin seeds)
3 hot chillies sliced (either green or red)
2 cups of chopped okra
Salt to taste
Method
1. Heat the coconut oil over medium heat in a heavy based saucepan or wok.
2. Add the Jeera seeds and allow this to infuse with the coconut oil. 3. Next, add sliced onion and cook until transparent. Add garlic. The heat can be increased slightly at this stage.
4. To this add sliced chilli. Allow this to sauté, for 1 to 2 minutes.
5. Throw in your chopped okra and stir fry gently for 4 to 5 minutes and add salt to taste before removing from the heat. The okra should still appear green, crisp and crunchy to the bite. Remember okra, cooked less is more nutritious.
6. Your okra stir fry is ready!
Optional: As a non-vegetarian option, a handful of cleaned and marinated prawns and a tablespoon of soy sauce can be added just before the sliced okra goes into the wok.
Yummy prawns and okra stir fry!
Recipe for Okra Curry
Ingredients
You will note that as this is a curry, there are a few extra ingredients required here.
Hint: Some masala counters at your local supermarket will prepare you a masala mix containing all of the individual spices listed below, and 1 spoon of this can be used in just about any curry:
1 tablespoon of coconut oil
1 onion sliced
1 sprig of curry leaves
1 teaspoon ginger and garlic paste
1 teaspoon chilli powder (to taste)
¾ teaspoon dhania powder (coriander powder)
¾ teaspoon of jeera powder (cumin powder)
½ teaspoon garam masala
¼ teaspoon turmeric powder
Half chopped tomato
2 cups chopped okra
Salt to taste
Fresh coriander to garnish
1. Place a saucepan over medium heat and add the coconut oil to heat up.
2. Add sliced onion and then the curry leaves. Allow onions to sauté and become translucent.
3. Next add the ginger and garlic paste and fry this with the onions.
4. The dry spices can now be added as well as about 3 tablespoons of water. The water will loosen up the spices and not allow the spices to dry out or burn.
5. Add the chopped tomato. The tomato will create a little gravy in the curry. Allow the gravy to thicken for about 3 minutes.
6. Remember not to add too much of water as the moisture will bring out the gooey substance in the okra – which you do not want in your curry!
7. Finally add your chopped okra and salt to taste.
8. Cook for about 6 to 8 minutes and remove from the heat.
9. Place onto a serving dish and garnish with fresh coriander. Serve with dhal, rice or rotis!
Hint: Some masala counters at your local supermarket will prepare you a masala mix containing all of the individual spices listed below, and 1 spoon of this can be used in just about any curry:
1 onion sliced
1 sprig of curry leaves
1 teaspoon ginger and garlic paste
1 teaspoon chilli powder (to taste)
¾ teaspoon dhania powder (coriander powder)
¾ teaspoon of jeera powder (cumin powder)
½ teaspoon garam masala
¼ teaspoon turmeric powder
Half chopped tomato
2 cups chopped okra
Salt to taste
Fresh coriander to garnish
Method
1. Place a saucepan over medium heat and add the coconut oil to heat up.
2. Add sliced onion and then the curry leaves. Allow onions to sauté and become translucent.
3. Next add the ginger and garlic paste and fry this with the onions.
4. The dry spices can now be added as well as about 3 tablespoons of water. The water will loosen up the spices and not allow the spices to dry out or burn.
5. Add the chopped tomato. The tomato will create a little gravy in the curry. Allow the gravy to thicken for about 3 minutes.
6. Remember not to add too much of water as the moisture will bring out the gooey substance in the okra – which you do not want in your curry!
8. Cook for about 6 to 8 minutes and remove from the heat.
9. Place onto a serving dish and garnish with fresh coriander. Serve with dhal, rice or rotis!
Note: after the okra curry is cooked it should be removed from the heated cooking vessel. This would ensure that the cooking process is stopped and the okra will not be overcooked or become mushy, unless of course that is your preference!
Looks awesome. Will give it a try
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