Okra is popular in Southern and Indian cooking—think gumbo and bhindi masala. Still, many people avoid it, either because they aren’t familiar with the fuzzy green pods, or because it has a reputation for being slimy. It’s worth exploring okra, though, because of its nutritional value. And there are ways to prepare it that minimize theslime factor.
In this article
- Health Benefits
- How to Use Okra
- Best Air Fryers for Crispy Okra
Okra Health Benefits
Okra has a lot going for it nutritionally. It’s rich in phytonutrients and polyphenols that “may help to quell systemic inflammation [and] reduce oxidative stress by blunting free radical damage,” says Maya Feller, RD, author of “Eating from Our Roots.”
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In addition, one cup of okra supplies 67 percent of the daily value of vitamin K, important for heart health and cognitive function. You’ll also get about a third of the daily value of vitamin C, which is important for immune support, and nearly a quarter of the daily magnesium, a key mineral that assists in energy production and a host of other essential functions.
The thing some people dislike about okra—the slime—is part of what makes it good for you, too. The gel-like substance is rich in soluble fiber, known for its potential to lower blood cholesterol and be fermented in the gut. This promotes the growth of healthy bacteria that helps break down food and synthesize vitamins. It also prevents bacteria that cause illnesses from getting a foothold, and bolster immunity. Fiber in general helps you stay full after a meal, and a cup of cooked okra has 5 grams of total fiber—nearly a fifth of the daily value. (The daily value is a measurement used on food labels and represents an average level of a nutrient someone eating 2,000 calories a day should consume.)
Okra might also help with blood sugar management and reduce the risk of certain cancers, but researchers say more data is needed in people to confirm these potential effects.
How to Use Okra
Okra is believed to have its origins in present-day Ethiopia or South Asia, and likely made its way to the United States through the transatlantic slave route. “As a South Asian/Central Asian dietitian, okra, or bhindi, is a regular in our diet,” says Shahzadi Devje, RD, owner of Desi~licious RD Inc in Toronto. “From bhindi masala to Kurkuri bhindi (crispy), aloo (potato) bhindi, and bamia (stew)—we relish them all.”
You can add okra to soups and stews where its gel will blend in and thicken the dish. For instance, it’s an ingredient in callaloo, a popular dish in Trinidad and Tobago, made with leafy greens, and pumpkin. “This thick flavor-filled topping can be served alongside rice or enjoyed alone.” notes Feller. And Gullah Geechee, or Low-Country okra soup, is a West African dish that combines okra with meat, rice, and vegetables in a flavorful broth. In the U.S., it’s an essential ingredient in Cajun gumbo, and adds body to succotash, a traditional Native American dish made with lima beans, and corn that’s popular in the South and in New England.
You can mask the gelatinous property of okra by keeping it from coming into contact with water. “It’s essential to keep everything dry, from the cutting board and knife to the okra itself,” says Manju Karkare, RDN, owner of Nutritionally Yours, a nutrition consulting company in Raleigh, N.C. Choose recipes that cook okra quickly with high heat such as roasting or sautéing. Skip the lid when you sauté okra so it doesn’t steam or get liquidy.
Pairing it with an acidic ingredient such astomatoes, vinegar, tamarind, or lemon juice, also keeps it from getting slimy, Karkare says. Try roasting the pods with grape or cherry tomatoes tossed in a little olive oil. Or briefly marinate okra in lemon juice and olive oil and roast topped with some parmesan cheese. Or try one of Karkare’s family favorites: sautéed okra seasoned with mustard seeds, turmeric, curry leaves, and green chilies.
Another option is fried okra, a crispy, crunchy beloved Southern dish that’s commonly served as an appetizer or a special summer side dish. To make it, sliced okra is traditionally dredged in a seasoned cornmeal-flour mix and quickly deep-fried until golden. When making it at home, you can use as little breading as you’d like. If you want to avoid deep frying, you can roast, oven- or air-fry okra for a similar effect. Simply spritz the dredged okra with a neutral oil (such as canola) and air-fry or oven roast in a single layer at about 425º F until crispy.
Best Air Fryers
Armed with an air fryer and the recipe above, you can make crispy okra slices without deep frying. Here are some stand-out air fryers out from our tests.
Marisa Moore
Marisa Moore, RDN, MBA, LD, is an award-winning registered dietitian nutritionist and communications and culinary nutrition expert. She has an integrative and practical approach to her work, and her wellness articles, simple recipes, and science-based nutrition advice are regularly featured in leading media outlets. She lives in Atlanta.
