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Ingredients
Okra
Okra
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Quick Find:
Okra
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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