Öh, sweet okra. Can anyone really say they had a good time in the American South without trying it? The word alone can bring back memories of okra pods that were served hot from the pan and the breaded topping is still sizzling when it lands on the tongue.
Okra isn’t just a staple in the American South. It’s popular around the world, especially in North African, Indian, and Mediterranean cuisines. A vegetable with roots that span so much of the world means that there are many variations in the way it is served, which is music to any restaurateur’s ears.
But here’s something you might not know about okra: the vegetables are an especially good source of magnesium, a nutrient that the vast majority of people in the United States cannot get enough of. Magnesium is an extremely important nutrient that is responsible for energy production, protein synthesis, muscle contraction and nerve signals, bone mineralization and glucose control, nutrition expert Whitney English Tabaie, MS, RDN, CPT, told Well + Good. But another reason magnesium is so important is that it promotes a good night’s sleep.
As if you needed one more reason to incorporate okra into your dinner rotation, right? The fact that you can use the vegetables to prepare a dinner that will support your sleeping habits is a huge win. Here are ten okra recipes for sweet food and hopefully sweeter dreams.
10 Okra Recipes To Help You Hit Your Magnesium Fix:
Photo: African Bites
1. Chicken, shrimp, and okra gumbo
This recipe has everything you could want in a gumbo: lots of protein, vegetables and lots of spices. (Professional tip: Don’t skimp on Creole spices.) In it, the okra is cooked directly in the seasoned tomato sauce with chicken, prawns and spring onions. It’s a dish that takes a few hours to come together, but the end result will be well worth it.
Get the Recipe: Chicken, Shrimp, and Okra Gumbo
Photo: Precious core
2. Cameroonian okra soup
Precious Core blogger and recipe developer Precious Meshi Nkeih grew up in Cameroon and ate this earthy soup, and she says it is one of her kids’ favorite dishes. In addition to okra, it is made from fish and egusi (also known as melon seeds). The layers of smoky seafood, nutty seeds, and plant-based okra pods sing in perfectly balanced harmony when mixed together. She recommends serving the soup with corn fufu or crushed yams.
Get the Recipe: Cameroonian Okra Soup
Photo: The Mediterranean dish
3. Mediterranean style okra
Bamya (also known as “Bamia”) is a thick okra stew with a rich, bold taste. Tomatoes, onions, garlic and jalapeños are cooked together with the magnesium-rich vegetables and everything is doused with peppers, coriander and allspice. One tip to keep in mind when preparing this dish is to fry the okra pods before adding the tomatoes. This will ensure that the texture of the vegetables is crispy, not slimy.
Get the Recipe: Mediterranean Style Okra
Photo: hungry peppers
4. Bamya. from the Middle East
Another delicious bamya recipe, this dish combines okra with meat, tomato paste, garlic and – here is the real main ingredient – pomegranate molasses. The end result is a hearty stew with a hint of sweetness. Full of protein and fiber, it is perfect for a main course and tastes delicious with rice.
Get the Recipe: Bamya. from the Middle East
Photo: Mexican made meatless
5. Okra a la Mexicana
Although okra isn’t always seen in Mexican cuisine, Made Meatless Mexican blogger and recipe developer Nancy Lopez-McHugh says it shows up in a few dishes, especially in northern Mexico. Here she uses it as the main ingredient for a simple side dish. The only other ingredients you’ll need are olive oil, onions, garlic, tomatoes, and jalapeño peppers. It also only takes 15 minutes to prepare.
Get the Recipe: Okra a la Mexicana
Photo: Eating bird seed
6. Oven roasted okra
If you’re looking for a straightforward okra recipe, this is the perfect easy dish to bookmark. Here you cook the okra in the oven, which is healthier than frying and avoids the potentially slimy texture that can come from overcooking. Seasoned with a few key spices, this deliciously subtle dish is the perfect way to enjoy the veggies.
Get the Recipe: Oven Roasted Okra
Photo: My Heart Beets
7. Crunchy Indian okra
This recipe has another great insider tip to make your okra crispy, not slimy: after rinsing, let it dry completely on a paper towel before throwing it in the pan. Why? Because frying okra while it is completely dry is key. Cook with ghee, turmeric, cumin, ginger, onion, and a serrano pepper and you have the perfect crispy side.
Get the Recipe: Crunchy Indian Okra
Photo: WoonHeng
8. 15 minute hot okra
Top off your okra with a hot chilli soy sauce and tofu for a Szechuan influenced meal. With just a handful of ingredients and 15 minutes, it’s super easy to make. It can be enjoyed hot or cold; it will taste good either way.
Get the Recipe: 15 Minutes of Spicy Okra
Photo: The Endless Meal
9. Fried okra with garlic, chillies and lime
This is another flavorful okra dish that can be prepared in just 15 minutes. Coconut oil is used as the base, which adds a touch of sweetness right from the start. Garlic, ginger, shallots, coriander, red chillies, cloves and roasted sesame seeds enhance the taste even more.
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Get the Recipe: Fried Okra Peppers with Garlic, Chillies, and Lime
Photo: Real Greek Recipes
10. Greek baked okra and tomatoes and
If you like Greek food, you have probably made a lot of dishes with tomato and feta cheese. Why not add some okra to the mixture? This recipe shows exactly how to do it and produces delicious results.
Get the Recipe: Greek Baked Okra and Tomatoes and
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