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Okra

 
Okra
okra pods
photo credit: gourmetsleuth
Other Names:okro, quingombo

What is Okra?

A vegetable popular in the Southern part of the U.S. Okra is used in gumbo both for flavor and as a thickener. It is also fried and served as a side dish or as part of a salad. Okra is best when purchased fresh but it is available canned and frozen. The pods were brought to the US by Ethiopian slaves.

Substitute for Okra

As A Thickener Replacement:
Per 2 cups okra called for:
Use 1 tablespoon gumbo file powder
OR 2 Teaspoons cornstarch mixed with 2 tablespoons cold water
OR Use 2 teaspoons arrowroot mixed with 2 teaspoons water

As A Vegetable
To vary the flavor and texture, per 2 cups needed:
2 Cups asparagus
2 Cups broccoli florets

Equivalents

1 lb oka = 35 pods, 1 1/2 to 2 cups sliced
16oz canned = 1 3/4 cups chopped or sliced
1 lb - 1 1/2-2 cups sliced
10 oz frozen = 1 1/4 cups chopped/sliced

metric conversions →

Edible Pods and Peas
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Nutrition Information For Okra

Serving Size
1 cup
 
Calories
31
Calories from Fat
0
 
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 8mg
0%
Potassium
303g
10%
Total Carbohydrate 7g
0%
Dietary Fiber 3g
10%
Sugars 1g
Protein 2g
0%
 
Vitamin A  0% • Vitamin C  0%
Calcium  0% • Iron  0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Favorite Okra Recipes

  • Down-Home Shrimp with Okra
    Shrimp with okra, celery, wine, bell peppers and tomatoes prepare in a slow cooker.
  • Sausage Gumbo
    This Sausage Gumbo is made with smoked sausage, bell pepper, onion, celery and gumbo file. The homemade spice mixture includes cayenne, paprika, onion and garlic powder, mustard and cumin.

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