Spicy Stewed Okra

This recipe, a hot and spicy Okra stew is inspired by my friend Maria Hatcher. Not only does she style my hair to perfection, she's been tempting me with tales of this recipe for months now. After our visit to her salon yesterday, and another conversation about this dish, I decided to pick up some okra and onions at the store and try this recipe tonight. I'm not sure if she uses all the same spices or not, but this came out pretty darned good. I served it over 2 redskin steamed potatoes. She uses mashed cauliflower or masked potatoes. I think it will go really well with a batch of my Cauliflower Rice. 

Prep Time: 20 min 

Warning: Not for the weak of heart!! This recipe packs a lot of heat. 

Ingredients (Serves 4):

1. 1 x 12oz Pack of frozen/cut Okra
2. 1 small white Onion, julienned
3. 1 x 10oz can of Diced Tomatoes (or a medium fresh tomato, diced)
4. 1 small Jalapeño, diced finely
5. 1 tbsp Powdered Cumin
6. 1 tsp Smoked Chipotle Pepper (or more, to taste)
7. 1 tsp minced garlic
8. Salt, to taste

Directions:

Line a big saucepan with water and add onion and garlic. As the onion becomes translucent, add tomatoes, jalapeño, cumin and chipotle pepper. Mix well, add frozen okra and bring to a boil. Cover, reduce heat to a simmer allow the okra to cook down for about 15 min. Serve over rice or potatoes. 

Nutrition Facts (Per Serving): Calories 58 (Fat Calories 5)
Total Fat 0.5 g; Carbohydrates 12.0 g; Fiber 4.0 g; Sugars 3.9 g; Protein 2.1 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

(Non)-Fried Okra

In the USA, the most commonly found version of Okra, even more than Louisiana Gumbo .. is Fried Okra  - it is a Southern Classic! Diced Okra is soaked in beaten eggs, and then dredged in seasoned cornmeal and then deep fried until golden. I've had it many a time during my omnivore days and given how fond I am of this wonderful vegetable, I had it about as often as I could find it on a restaurant menu. Since going plant based, I've tried a few different recipes but none of them have involved egg or deep frying. This one, although not as deeply battered as restaurant style Fried Okra, is quite similar and had a lovely crunch to it as well.

(Non)-Fried Okra

Prep Time: 20 min

Ingredients (Serves 2):

1. 1 x 12oz bag of Frozen, Diced Okra
2. 2 tbsp Chickpea Flour
3. 1 tbsp Corn Meal
4. 1-2 tsp Onion flakes
5. 1 tsp Garlic Powder
6. 1 tsp Parsley flakes
7. 1/2 tsp Tony Chachere Creole Seasoning, to taste

Directions: 

Allow frozen okra to thaw on the kitchen counter for 20-30 min. Preheat oven to 400 F. Add all seasonings to a large zip-loc bag and then add partially thawed okra to the bag. Close and toss everything together until okra is well coated. Since we're using frozen okra, it will have enough moisture to hold onto the seasoning, although some of it will fall off during baking, leaving just enough of a crunch on your plate. Line a rimmed cookie sheet with parchment paper, or a thin coating of cooking spray. Transfer coated okra to the sheet and spread into a single thin layer. Bake uncovered at 400F for 15 minutes. Toss everything once and then for the last 5 minutes turn on the broiler on HI. Remove from oven immediately and serve hot. 

Steamed Veggies, Cous-cous, Garlicky Black Beans & Fried Okra!!! 

Nutrition Facts (Per Serving): Calories 70 (Fat Calories 5)
Total Fat 0.5; Cholesterol 0g; Carbohydrates 13.4g; Dietary Fiber 3.2g; Sugars 3.3g; Protein 4.0g

Lentil & Vegetable Khichdi

I've blogged about Khichdi (Kh-itch-dee) before. It is typically a very mildly flavored, and rather thick and soupy preparation of lentils and rice. Today I started out making a lentil soup with vegetables. I added brown rice to it ... and inadvertently over-cooked it and it ended up as a Khichdi. So here it is ... it wasn't my prettiest dish .. but it tasted pretty awesome! And look at the whopping amounts of dietary fiber and protein and carbohydrates in each serving. This is a nutritionally dense meal if  you ever saw one. 

Lentil & Vegetable Kitchdi

Prep Time: 15 min

Ingredients (6 Servings):

1. 1 cup Masoor Dal (Red lentils, split and skinned)
2. 1 cup Brown Rice
3. 1 tbsp Ginger-Garlic Paste
4. 1 tbsp Goya Recaito Cilantro Cooking Base
5. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
6. 1 pk (12 oz) frozen baby Brussels Sprouts
7. 1 pk (12 oz) frozen Okra
8. 1/2 tsp Turmeric
9. 2 tsp Cumin Seeds
10. 2 tsp Tamicon (or lemon/lime juice, to taste)
11. Salt and Pepper, to taste

Directions:

Add all ingredients (except tamicon) to a pressure cooker and add 5-6 cups of water, or home-made vegetable broth. Pressure cook under high pressure for 10 min. Release steam immediately, mix tamicon (tamarind concentrate) and serve steaming hot. If using a regular pot of the stove-top, you may need to adjust the water as it cooks, and it may take longer than 10 minutes (cook until rice is tender, the lentils will be done much quicker). I cooked mine for 15 minutes which was a bit much. As you can see from my picture above, my okra was pretty much disintegrated and my Brussels Sprouts were pretty mushy too! 

Nutrition Facts (Per Serving): Calories 303 (Fat Calories 28)

Total Fat 3.1 g; Cholesterol 0 g; Carbohydrates 56.3 g; Dietary Fiber 15.8 g; Sugars 4.0 g; Protein 14.5 g

Dhania Bhindi (Coriander Okra)

Okra (New Veggie #28) is an all-time favorite vegetable for me. I think most of you who've read my blog know that already. When T got back a bag full of fresh Okra and a packet of store-bought Naan for me yesterday, I knew I had to eat them together. I made a very traditional recipe tonight, with a very slight modification. I took away almost all the oil that is traditionally added to it, and instead used a very tiny amount, before I started cooking to grease my pan. A good non-stick pan .. goes a long way in ensuring  success. 

Dhania Bhindi

Prep Time: 20-30 min

Ingredients:

1. 20-30 pieces of Okra, washed, dried completely and halved lengthwise. 
2. 2-4 tsp Coriander powder
3. 1-2 tsp Chili powder
4. 1-2 tsp Amchoor (dried young mango powder), to taste (or lemon juice)
5. Salt to taste 

Directions:

The best way to ensure that the least amount of Okra mucilage is released during preparation and cooking of this dish is to ensure that each pod is 100% dry before its cut. I washed it last night, dried each piece with a towel and left the okra sitting on the counter in a dry dish. This evening, I trimmed both ends of each pod and cut each one lengthwise, into 2 halves. Add a couple of drops of cooking oil to a good non-stick. Use a paper towel and wipe that drop of oil all over the surface of the skillet to grease it. Once done, most of the oil you put in the skillet will actually end up on the towel, with only a thin film across the skillet. Turn the stove to medium high, add okra and coriander and chili powders, and a dash of salt to the okra and mix well. Cover the skillet with a lid and cook on medium until the okra is tender (about 15-20 min). If needed, and if the okra begins to stick to the skillet, add a sprinkle of water and re-cover. The more water you add, the more slimy it is likely to get, so the best approach is to leave it as dry as possible. Once done, sprinkle amchoor or lemon juice on top and enjoy with roti or naan. 

Okra Buying Tips: If buying from the bulk produce section, always hand-pick (cherry picking is allowed in most stores), the smallest, most tender pods. One way of checking freshness is to try and break the tip off a couple of pods - if it snaps off easily, the okra are fresh and in prime condition. If the tip bends, but doesn't break off, the pods are way past their prime and are best left in the store ... !! 

Basic Vegetarian Gumbo

.. the aromas of good ol' Creole cooking always make me smile. Andouille sausage was probably one of favorite meats before I went plant based. I don't miss the meat, but I do sometimes miss the flavors. A good hearty Gumbo is a good way to remember those flavors all over again. A lot of vegan/vegetarian gumbo recipes that are available online use vegan sausage and while I am sure that would taste good, those products are also extremely greasy and processed. Instead of sausage, I tried TVP chunks, with Cajun seasoning and .. my current best friend in a bottle - LIQUID SMOKE :) !!!  

Vegetarian Gumbo

Prep Time: 30 min

Ingredients: 

1. 4 or 5 cups vegetable broth
2. 1 medium to large Red Onion, diced
3. 3 stalks of Celery, diced
4. 1 tbsp minced Garlic
5. 2 cups of Spinach, stems removed
6. 1 cup white button mushrooms, quartered
7. 1 cup Baby Carrots
8. 1 12-oz bag of Frozen Diced Okra
9. 1/2 cup TVP Chunks
10. 2 tbsp Liquid Smoke
11. 2-3 tbsp Corn Starch, as needed. 
12. 1-2 tbsp Creole/Cajun Seasoning, to taste
13. 2 tsp of fresh Thyme leaves
14. Salt and Pepper, to taste

Directions: 

In a deep stock pot on medium heat, bring 4 cups of vegetable broth to a rolling boil. You can use water instead, but vegetable broth tends to add a lot more flavor. As the broth boils, add ingredients one by one, making sure that the liquid continues to boil during this process. Add onions and garlic, then okra, then spinach, mushrooms and baby carrots. Lastly rinse the TVP chunks in running water and add those as well. Reduce heat to a simmer, and boil for another 10 minutes or so. I used spinach today instead of green bell peppers which are more traditional to Gumbo, so feel free to use those instead. After about 10 minutes of simmering the soup, mix cornstarch in tap water and add in small amounts until the consistency thickens (but don't let it congeal). Add liquid smoke and cajun seasoning, mix well, seasoning with thyme and freshly cracked black pepper. Serve over brown rice. 

My Assessment: From what I've read, you need to boil the gumbo for at least an hour to get rid of the sliminess of the okra. From what I know of okra, it tends to get slimier as you cook it more. I only boiled this soup for about 25 minutes, including the time after I added corn starch. I don't mind the slightly sticky flavor of it, but if you do, try boiling it longer. Overall, I really liked this recipe. No added fat, very low on salt and very high on a lot of flavor. I love Creole seasoning :) 

Veggie Fact of the Day

Okra, also known as 'lady fingers' is a highly nutritious green edible pod. It belongs to the same family of plants as cotton and the lovely Hibiscus - the state flower of Hawaii. It is low in calories (1 cup of raw okra equals only about 30 calories). And it has a whopping amount of Vitamin K in that same cup. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. Other vitamins include A, C and a wide variety of Bs (Thiamin (B1), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6) and Folate (B9). It has no saturated fats, or cholesterol. It is a rich source of dietary fiber, and minerals such as iron, calcium, manganese and magnesium. Its pods also contain flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. And the funnest fact of all? My husband won't eat okra because it reminds him of Christmas ornaments this old lady at his church used to make .... !! So they do have multiple uses!! :)

Okra should be harvested when it is still tender and when the pods are crisp and plump. In the US, most okra available in stores is way past that stage and is often 'too' fibrous. The best test of the freshness of Okra is to see if the tip breaks of crisply. If the tip bends but doesn't break - its way past its prime. Interestingly, mature okra pods are used to make rope and paper!! So go for the fresh tender pods :)

Handling Okra: One thing I remember about eating Okra as a child was the anticipation. Even once the pods were home, it would be a while before the food was brought to the table. The pods were washed well in fresh cold tap water. Then, mom would spread them out in a single layer on a kitchen towel overnight. The next morning, she would carefully wipe down each one to get rid of any residual moisture. That in itself is the biggest trick. Interaction with water, or any liquid for that matter, is what makes okra slimy. But this mucilage has been shown to have cholesterol-binding properties. So don't pass it by. Here are a few tips to reduce the sliminess of Okra. (a) Always dry the pods well before slicing. (b) After its been sliced, do not add it to the dish until the very end, and once added, minimize mixing/tossing as much as possible. (c) Sauteing or shallow fry okra cauterizes the cut ends and reduces slime. However, this method uses a LOT of oil. (d) Unless its really necessary, don't cut okra in very small pieces and lastly (e) sour ingredients cut down on the slime. In India, recipes with okra often call for tamarind paste, dried mango powder or lemon juice.

Oven Baked Okra

So I'm going to cheat today :) and bring in a previously tried vegetable into the mix as New Veggie #28. I can safely and very honestly say that Okra is one of my all time favorite vegetables.

I grew up eating Okra & Roti and can probably eat it everyday and not live to regret it. However, the downside of it being an old favorite and almost a comfort food for me is that the only way I ever eaten it is as Bhindi Masala - which is a staple on the menu of Indian restaurants across the world and a quick Google search reveals pages upon pages of recipes for Bhindi Masala.

While I love that preparation, I have to admit that it tastes best back home in India. But No! Its not all nostalgia! In my opinion, and I speak of over a billion Indians, Okra should be harvested when it is still tender and when the pods are crisp and plump. In the US, most okra available in stores is way past that stage and is often 'too' fibrous.  The best test of the freshness of Okra is to see if the tip breaks of crisply. If the tip bends but doesn't break - its way past its prime. Interestingly, mature okra pods are used to make rope and paper!! So go for the fresh tender pods :)

So while I've cheated in selecting Okra as New Veggie #28 - I'm actually trying out a brand new recipe with it. Because Bhindi Masala is also a dish that uses rather generous amounts of oil, this is also an attempt at reducing the amount of oil used. I only used enough cooking spray to grease the cookie sheet.  

Handling Okra: One thing I remember about eating Okra as a child was the anticipation. Even once the pods were home, it would be a while before the food was brought to the table. The pods were washed well in fresh cold tap water. Then, mom would spread them out in a single layer on a kitchen towel overnight. The next morning, she would carefully wipe down each one to get rid of any residual moisture. That in itself is the biggest trick. Interaction with water, or any liquid for that matter, is what makes okra slimy. But this  mucilage has been shown to have cholesterol-binding properties. So don't pass it by. Here are a few tips to reduce the sliminess of Okra.  (a) Always dry the pods well before slicing. (b) After its been sliced, do not add it to the dish until the very end, and once added, minimize mixing/tossing as much as possible. (c) Sauteing or shallow fry okra cauterizes the cut ends and reduces slime. However, this method uses a LOT of oil. (d) Unless its really necessary, don't cut okra in very small pieces and lastly (e) sour ingredients cut down on the slime. In India, recipes with okra often call for tamarind paste, dried mango powder or lemon juice.

Prep Time: 30-40 min

Ingredients: 

1. 2 cups fresh Okra pods, washed and dried well.
2. 2 tbsp Chickpea flour
3. 1/2 tsp Turmeric powder
4. 1 tsp Chili powder
5. 2 tsp Garam Masala
6. 1 tsp Cumin powder
7. 2 tbsp Coriander powder
8. Salt, to taste
9. Freshly cracked black pepper
10. Lime juice, to taste

Directions: 

Preheat oven to 375F. Prepare a cookie sheet by spraying a thin film of cooking spray. 

Next, wipe each Okra pod with a dry paper towel; trim tips and stalks of each pod. 

Slice each pod lengthwise and transfer to a dry mixing bowl. 

Mix all the dry spices together in a small bowl and then sprinkle half over the slice okra.

Let sit for a couple of minutes and then add the rest of the dry spices. This allows any mucilage to be absorbed before you add the second helping of dry flour and spices. 

Spread the okra slices in a single layer on the prepared cookie sheet. Bake uncovered for 15 min; then toss once and bake for another 5 minutes until the pods appear slightly wilted.  

Then, for the last 3-4 minutes, turn on the broiler on Low to add some extra 'crisp' !! & Voila ... !! 

Serving Suggestion: Sprinkle with some lemon/lime juice and serve with hot sauce. I think I died and went to heaven!! This was so good!! I ate it all :-)