Oven Roasted Okra
Oven Roasted Okra
Description
Okra is a flowering plant in the mallow family. It has edible green seed pods. The geographical origin of okra is disputed, with supporters of West African, Ethiopian, Southeast Asian, and South Asian origins.
Okra is one of my favorite vegetables with the highest levels of antioxidants and it is very low in calories. The pods contain healthy amounts of vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, and minerals such as iron, calcium, and magnesium. Okra is mostly used fried or grilled in the US. It is also largely used in Turkish cuisine and like most other vegetarian Mediterranian dishes, this recipe contains olive oil and other simple ingredients which makes it delicious and healthy.
While choosing fresh okra, look for brightly colored pods. Smaller okra is better and pods should be no more than 4 inches long. Avoid dull, bruised pods. If there is bulging in the middle, this means too mature a pod.
This oven-baked okra recipe is very easy to make and can be a great side dish for any type of main dish.
Ingredients
Instructions
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Preheat the oven to 400 degrees Fahrenheit
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You can trim the heads or you can leave them as is. Using a sharp knife, slice them into long strips, lengthwise. I prefer not to cut all the way through the other side.
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Mix olive oil, garlic, salt, and pepper in a small bowl
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Place okra slices in a large bowl and toss with the olive oil mixture to coat
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Place them on a baking sheet in a single layer and sprinkle fresh thyme and drizzle lemon juice
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Roast for 20 minutes or until lightly browned and tender
Serve immediately
Bon Appetit!
Note
1- Roasting the okra:
Use high heat while roasting. Try to pick small and similar-sized okra so you can roast them evenly in the same amount of time without burning them. As the okra gets bigger, it gets woody and drier and the taste goes to a bitter edge.
2- Seasonal availability of fresh okra:
Although okra is available year-round, it is in season in summer-early fall. I suggest using fresh okra for tenderness and better taste.
3- Serving the baked okra:
Try to choose small and same-sized okra for the best results in the oven. Season with olive oil, garlic, thyme, black pepper, and lemon juice. Use high heat and roast for 20 minutes for crispness and tenderness. Serve immediately.Â
4- Additional tips:
Fresh okra is very perishable. Keep no more than two to three days in the refrigerator. Store in a paper bag or wrapped in a paper towel and placed inside a plastic bag.
Frequently Asked Questions
You can boil, fry or bake okra. Baking or grilling the okra is much healthier than frying because you end up getting an excess amount of fat after frying. To avoid slimy okra, you can soak it in vinegar for 20 minutes before cooking. Adding lemon juice while cooking is also an option.
Cooking the okra in water in a pan takes around 10 minutes until it gets tender if you close the lid. You can add salt and lemon juice to avoid slimy okra.
Baking needs more time ( around 20 minutes with high heat) if you want to get a crispy texture.
If you overcook the okra, it can get more slimy so it's important to stop cooking as soon as it's tender or crisp. Adding vinegar or lemon juice to the boiling water also helps.
Okra pods can even be eaten raw. The less cooked okra is, the better it is for you. It's high in fiber, folate, antioxidants, and vitamins A and C.
You can add blanched okra to salads and drizzle with vinaigrette for a different taste.
If you overcook the okra, it can get more slimy and mushy. So start checking the boiling or baking okra after 5 minutes. Lots of small cuts release more musilage or slime,so try to use complete pieces or bigger pieces.
