Okra is a good source of Protein, Riboflavin, Niacin, Phosphorus, Potassium, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium and Manganese.
The slippery liquid inside the okra cavity can be minimized two different ways. First, in some recipes, you can leave the okra whole. Trim the thinnest slices off the ends, and you avoid puncturing the okra capsule. You can also minimize the slime factor by avoiding the tendency to overcook okra.
In gumbos or soups, okra is traditionally sliced, and in most preparations the very tops of the okra are trimmed. Okra is excellent in stir-fry recipes, especially if the okra is small and tender. Okra's flavor mixes well with tomatoes, onions, peppers, eggplant and many other vegetables.
Spicy Okra in a Tomato Coconut Milk Sauce
This combination of the coconut milk, chilies, and tomatoes make a nice addition to other vegetables as well such as kale.
1 Tbsp olive oil
4 garlic cloves, minced
1/2 cup chopped onion (such as Vidalia)
1-2 small red chilies, seeded and minced, such as Thai chilies
1 bag of okra, ~25 pods, ends trimmed off
1/2 cup lite coconut milk
1 large tomato, chopped with the juices reserved
1/2 cup chickpeas (optional)
Salt and pepper, to taste
Heat the olive oil over medium heat. Add the garlic, onions, and red chilies. Sauté until the chopped onion is soft and light brown. Add the okra and sauté for 2 minutes. Add the coconut milk, tomatoes, and chickpeas; stir, cover the skillet with a lid and let the okra mixture braise for ~10 minutes. Add salt and pepper to taste.