Okra or Lady's Fingers - Cultivation and Uses
Raw okra podsOkra is grown throughout the tropical and warm temperate regions
of the world for its fibrous pods full of round, white seeds, which, when picked
young, are eaten as a vegetable. It was brought to the United States via the
African slave trade route, and can be grown in the southern states as an annual
crop. It is also one of the most popular vegetables in late 20th century
Japanese cuisine. In Israel, Jordan, Greece and other parts of the eastern
Mediterranean, okra, known in Arabic and in Greek as bamia, is widely used in a
thick stew made with vegetables and meat. It is also common in Indian cooking
where it is either sauteed or added to gravy based preparations.Okra is also
very popular in south India as a daily dish for dinner.
Okra seeds are normally soaked overnight before planting and then planted 1-2 cm
deep when the ground is warm; they will tolerate poor soils with heavy clay and
intermittent moisture. Germination ranges from six days (soaked seeds) to three
weeks (watered seeds followed by a cool spell). Seedlings require good watering.
Okra is among the most heat- and drought-tolerant vegetables in the world; once
established, it can survive severe drought conditions. Though frosts can kill
the pods, so the plants should be protected in colder climates.
Okra is normally eaten young as it gets very woody when mature. Okra is often
steamed until tender, either whole or sliced about 1 cm thick or simply
stir-fried. Okra is a key thickening agent in Charleston gumbo; when cooked, it
has the same mucilaginous properties as nopales (the pads of the prickly pear
cactus). Breaded, deep fried okra is quite popular in the Southern United
States, especially in restaurants. Okra can also be pickled.
Okra leaves are tender and mild to eat. They make a nice addition to salad, and
when cooked, give a slight okra flavor.
A pickled Okra pod may be used to replace the olive in a Martini to create an
Okratini.
Nutrients
- Per 100 grams of Okra (raw or hilaw):
Proximates:
- Calories (33 cal.)
- Protein (2.0 g)
- Carbohydrate (7.6 g)
- Total Fat (0.1 g)
- Fiber (3.2 g)
Vitamins and Minerals:
- Vitamin C (21 mg)
- Folate (87.8 mcg)
- Vitamin A (660 IU)
- Magnesium (57 mg)
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