When sliced and cooked, okra releases a sticky, gelatinous-like substance, resulting in its being used as a thickening agent in recipes. Okra are small and slender five-sided pods. They are bright green in colour, with small caps and tapered ends. Inside, their white flesh contains lots of small edible white seeds, and has a mild, zucchini-like flavour. Available between September and May, okra can be used in stews, or try it boiled, steamed or sautéed.
To Buy
Look for brightly coloured, small okra. They should be free of any brown or soft patches.
To Store
Store okra in a plastic bag in the crisper section of your fridge for 3 to 4 days
To Prepare
Wash and dry okra then slice off the caps and tails. Okra can then be sliced or cooked whole.
Okra is a source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain a healthy immune system. It is also a good source of dietary fibre, which helps keep the digestive system functioning well.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 85kJ | 85kJ |
| Protein | 3.1g | 3.1g |
| Fat, total | 0.2g | 0.2g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 1.4g | 1.4g |
| -sugars | 1.4g | 1.4g |
| Sodium | 2mg | 2mg |
| Dietary fibre | 3.7g | 3.7g |
| Vitamin C | 34mg | 34mg |
| Iron | 1.1mg | 1.1mg |
| Potassium | 250mg | 250mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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