Okra: A Nutritional Powerhouse
Okra, a member of the mallow family, is a nutritious vegetable that holds a treasure trove of health benefits. It is exceptionally low in calories, containing only 18 calories per 0.5 cup serving. Despite its low calorie content, okra is a rich source of essential nutrients, including:
- Protein: 1.5 grams per serving
- Fat: 0.2 grams per serving
- Carbohydrates: 3.6 grams per serving
- Fiber: 2 grams per serving
- Sugar: 1.9 grams per serving
In addition to these macronutrients, okra is also a good source of vitamins and minerals, including vitamin C, vitamin A, vitamin K, folate, potassium, and magnesium. These nutrients contribute to overall health, supporting immune function, vision, blood clotting, and nerve function.
Culinary Versatility of Okra
Okra's culinary versatility is truly remarkable, lending itself to a wide range of dishes. Its unique flavor and texture make it a beloved ingredient in various cuisines around the world. Here are a few examples of its culinary applications:
- Gumbo: Okra is a key ingredient in the classic Louisiana dish, gumbo. It adds a thickening element to the broth and a delightful crunch to the stew.
- Fried okra: A popular Southern delicacy, fried okra is coated in a batter and fried until golden brown. It is a crispy and flavorful side dish or appetizer.
- Pickled okra: Okra can be pickled to create a tangy and crunchy condiment that complements sandwiches, salads, and cheese platters.
- Roasted okra: Roasting okra enhances its nutty flavor and caramelizes its exterior. It can be tossed with spices and herbs for a flavorful and healthy snack.
- Okra soup: Okra soup is a comforting and nutritious meal. It is made with okra, tomatoes, onions, and spices, creating a flavorful and nourishing broth.
Tips for Cooking Okra
To maximize the culinary potential of okra, here are a few tips for cooking it to perfection:
- Choose fresh okra: Fresh okra should be bright green and firm. Avoid okra with brown spots or blemishes.
- Trim the okra: Trim the ends of the okra to remove the stem and blossom end.
- Cook okra quickly: Overcooking okra can make it slimy. Sauté, roast, or grill okra for a short period to retain its crisp texture.
- Use acidic ingredients: Acidic ingredients, such as vinegar or lemon juice, can help reduce the sliminess of okra.
- Season okra generously: Okra has a mild flavor, so don't be afraid to season it liberally with salt, pepper, and other spices.
In conclusion, okra is a culinary gem that offers both nutritional benefits and gastronomic delights. Its versatility allows it to be incorporated into numerous dishes, adding flavor, texture, and health benefits. Whether you prefer it fried, pickled, roasted, or in a soup, embrace the culinary wonders of okra and explore its endless possibilities.
How many calories are in Okra?
Each 0.5 cup slices of Okra contains 18 calories.
Okra Nutritional Information
| Nutrient | Amount per 0.5 cup slices (80g) |
|---|---|
| Calories | 18 Calories |
| Protein | 1.5g |
| Fat | 0.2g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 3.6g |
| Dietary Fiber | 2g |
| Sugar | 1.9g |
| Sodium | 0.0048mg |
| Potassium | 0.108mg |
| Calcium | 0.062mg |
| Iron | 0.0002mg |