Okra

Facts

Tracing the journey of okra takes us back thousands of years. Believed to have originated in the Abyssinian region (modern-day Ethiopia), okra has a rich history that winds through the African continent before being transported across the world through the channels of human migration and trade.

Ancient scripts testify to okra's presence in Egypt as early as the 12th century BC, where it was cultivated along the banks of the Nile. The journey of okra across continents is credited to the vast trading networks of the Arabs and the Portuguese, as well as the unfortunate trans-Atlantic slave trade. Over time, it found its way to North America, Europe, and Asia, where it adapted well to the local climates and integrated into various regional cuisines.

Apart from its culinary uses, okra is also recognized for its high fiber content, which has been leveraged for more industrial purposes. The fibrous plant has been used in the production of paper and ropes, providing a sustainable material resource. Interestingly, okra is a member of the mallow family, joining plants like cotton and hibiscus. This not only accounts for some of its physical characteristics, like its beautiful yellow flowers that resemble hibiscus blooms, but also its ability to grow in various conditions, much like cotton.

How to identify okra

Okra is a tall, annual tropical plant that can reach up to 6 feet in height, part of the mallow family (which also includes cotton and hibiscus)

Okra pods are the most recognizable part of the plant. They typically range in length from 3 to 7 inches and have a unique pentagonal shape. The pods are initially green, though some varieties may turn red, purple, or a rich burgundy as they mature. They have a somewhat fuzzy exterior that encapsulates a soft, spongy interior filled with round, white seeds. The texture of the pod changes when it's cooked, acquiring a gelatinous quality that can be used to thicken soups and stews.

When it comes to varieties, there's an array of options for the discerning gardener or farmer. The 'Clemson Spineless' is one of the most popular, celebrated for its robust growth and lack of thorns. Other varieties include 'Emerald' with its bright green, smooth pods, the 'Burgundy' which sports attractive red pods, and the dwarf variety 'Annie Oakley II' which is great for smaller gardens or containers.

How to use and store

Okra is usually sold in the fresh produce section of grocery stores or markets. It can also be found at farmers markets, especially during its peak season. In some regions, you might also find okra in the frozen vegetables section, which can be a good option when fresh okra is out of season.

When selecting okra, look for pods that are bright green and firm to the touch. The pods should be relatively small, between 2 to 4 inches long, as larger pods can be tough and fibrous. Avoid pods that are overly soft, have blemishes, or show signs of discoloration or mold.

Additionally, you can do a quick freshness test by snapping off the end of a pod - if it snaps off cleanly, the okra is fresh.

Handle the pods gently and avoid piling them too high or placing heavy items on top of them, as they can bruise easily. Once you've purchased your okra, it can be stored in the vegetable drawer of your refrigerator for up to 3 days.

Cooking with okra

As we traverse through the world's varied cuisines, okra frequently emerges as a beloved ingredient, cherished for its distinct texture and ability to absorb the flavors around it. The main part used in cooking is the pod, although the leaves are also edible and sometimes used in salads or as greens.

One of the simplest and most popular ways to prepare okra is to fry it. This method, common in southern American cuisines, involves battering and deep-frying the pods until they are golden and crispy, creating a delightful contrast between the crisp exterior and the soft, gooey interior.

In contrast, when okra is stewed, as is common in Middle Eastern dishes like bamia, it releases a gelatinous substance that thickens the stew. This mucilaginous quality, while sometimes off-putting to the uninitiated, is precisely what makes okra a cornerstone ingredient in dishes like gumbo, a rich, hearty soup-stew from the southern United States.

Moving to the Indian subcontinent, okra, known locally as bhindi, plays a starring role in the aromatic dish bhindi masala. The okra is typically chopped and sautéed with a medley of spices, resulting in a flavorful, textured dish that perfectly complements warm, fluffy rice or fresh, hot naan.

Okra can even be pickled for a tangy treat or eaten raw in salads. Its unique texture and mild flavor make it a versatile addition to a variety of dishes.

When it comes to preparing okra for cooking, the process is quite simple. Begin by washing the pods and patting them dry. Then, trim off the stem ends, being careful not to cut into the pod itself (as this can release the mucilage, making the okra slimy). From here, the okra can be left whole, sliced into rounds, or cut lengthwise, depending on the recipe at hand.

From a nutritional perspective, okra is a low-calorie, fiber-rich vegetable packed with essential vitamins and minerals, including Vitamins K and C, magnesium, and folate. Its health benefits and nutritional profile make it an excellent addition to any balanced diet.

Okra and tomato stir-fry

Serve your okra and tomatoes stir-fry as a side dish with grilled chicken or fish, or as a main dish served over rice or couscous.

Ingredients

1 lb fresh okra (washed, trimmed, chopped)   
2 medium sized tomatoes (wahsed and diced)   
2 cloves garlic (finely chopped)   
2 Tbs olive oil   
salt and pepper to taste

Instructions

Heat the olive oil in a large skillet or frying pan over medium heat.

Add the chopped garlic to the pan and sauté until it turns golden. Be careful not to burn it.

Add the chopped okra to the pan, stirring it around so it's coated with the oil and garlic. Let it cook for about 10 minutes, stirring occasionally to ensure it cooks evenly.

Once the okra starts to soften, add the diced tomatoes. Stir everything together and let it cook for another 5-10 minutes, until the tomatoes break down and form a chunky sauce.

Season with salt and pepper to taste, then remove from heat.