Okra is a shrub in the mallow family with elongated green capsule fruits that resemble pods. The plant originated in East Africa, but is now common in Southern Europe, Asia and the Americas. Although okra is one of the oldest vegetable plants in the world and has many health benefits, the vegetable has been largely unknown in Central and Northern Europe.
This is what you should know about okra
Okra is an ideal vegetable for all reduction diets. Not only is it significantly lower in calories than other vegetables, but it is also extremely filling thanks to a high fiber content. The okra bush is also called vegetable marshmallow. It originated in what is now Ethiopia, but spread to large parts of Africa and the Near East in prehistoric times. The oldest evidence of okra cultivation dates back to ancient Egypt. This makes okra one of the oldest vegetables known to mankind. The plant thrives especially in subtropical and Mediterranean areas and is nowadays cultivated in all corresponding regions worldwide. Okra is particularly popular and widespread in West Africa, the Arab countries, India, Pakistan and the Philippines, but also in Greece, Japan and the USA. Therefore, there are also numerous regional specialties based on or containing okra. The best known might be gumbo, a hearty stew typical of the cuisine of the American southern states. Okra is a bushy-growing shrub that can grow up to 2.5 m tall. It has showy yellowish-white flowers and bears elongated green capsule fruits that have five chambers, are pentagonal in cross-section, and can grow up to 20 cm long. In newer cultivated forms, the fruits may also be reddish. The leaves of the plant are also edible, but usually only the okra fruits are used. Since the fibrous fruits become woody very quickly, harvesting usually occurs just before they actually ripen. Although they are not pods in the botanical sense, okra fruits are often referred to as such. The abbreviated name okra is also common for the vegetable. In taste, okra resembles green beans with a bittersweet note all its own. Okra is typically cooked to release a mucilaginous substance that thickens the dish. This property not only comes into play in traditional stews, but is also deliberately used in dried okra products specifically for thickening. Short blanching or the addition of vinegar or other acidic components can reduce or even completely prevent the formation of the mucilages. Therefore, okra can be prepared not only in stews but also as a regular vegetable. Okra is also very digestible when pickled, raw or in salads. A greenish edible oil is also obtained from the seeds of okra, and roasted they serve as a traditional coffee substitute.
Importance for health
Okra is an ideal vegetable for all reduction diets. Not only is it significantly lower in calories than other vegetables, but it is also extremely filling thanks to a high fiber content. The fiber contained in okra stimulates intestinal activity and has a balancing effect on both diarrhea and constipation. The increased stool volume also removes harmful microorganisms and toxins associated with digestive problems from the intestines. The mucilage contained in okra also regulates the intestinal flora and counteracts inflammatory processes in the intestinal mucosa. In this way, existing digestive problems can be significantly improved and intestinal diseases can be prevented. Since okra has a positive effect on the blood sugar level in addition to the actual saturation, a disturbed feeling of hunger can be normalized again and excess weight can be permanently reduced. In addition, okra is thus particularly suitable for the prevention of diabetes and also for nutrition in the case of an already existing diabetes disease. The fiber-rich vegetable can also help protect against inflammatory changes in the intestines that can lead to colon cancer. Moreover, thanks to the high content of a wide range of vitamins and essential trace elements, okra strengthens the immune system and has a positive effect on the whole organism. Bones, skin and hair are strengthened by the ingredients of okra, vision is improved and the cardiovascular system is supported.The antioxidants also contained in okra in larger quantities also support cell renewal, thus prolonging life, and the oil of okra seeds provides many of the unsaturated fatty acids that are important for health.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 33 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 7 mg |
| Potassium 299 mg | Carbohydrates 7 g |
| Dietary fiber 3.2 g |
Protein 1.9 g |
On average, okra contains only 33 kilocalories and 0.2 g of fat per 100 g. This makes okra exceptionally low in calories, even for a vegetable. Okra is particularly rich in vitamin C, but numerous other vitamins and minerals are also found in it in larger quantities. In addition to vitamins A and E, vitamins of the B group are particularly important. Calcium, magnesium, phosphorus, iron, zinc and selenium, as well as folic acid, also contribute to a healthy diet.
Intolerances and allergies
Okra is generally considered an extremely well tolerated and digestible food. Only in the case of an existing fructose or histamine intolerance should be consulted before eating okra with the attending physician. In very rare cases, allergic reactions to okra can occur. These usually occur directly after the respective meal. An okra allergy may manifest with a tingling sensation in the mouth area, breathing problems, dizziness and swelling of the lips, tongue and face.
Shopping and kitchen tips
Because okra is grown in several countries, the vegetable is available year-round. It is often sold fresh in Asian stores or Turkish supermarkets. Okra is also available canned or pickled. Since okra is harvested unripe, it can easily be stored in the vegetable drawer of the refrigerator for a few days. Freshness is easily recognized by the crispness of the pod. Light green okra pods up to 10 inches long are best for use as a salad or vegetable dish, as they are not as fibrous as the larger ones. Before preparation, they should be washed thoroughly and the tip and style removed with a sharp knife. If thickening of the dish by the escaping mucilage is undesirable, okra can be precooked first. The cooking water is then poured away before the actual preparation.
Preparation tips
Numerous traditional stews, especially from subtropical and oriental countries, contain okra, and the vegetable is also popular with lamb, chicken, couscous and rice dishes. However, the special properties of okra, which allow low-calorie thickening of soups and sauces, can also be used in European soups and stews. If the nutrients contained in okra are to be preserved during cooking, it is recommended that the pods be cooked gently and at low heat.
