Originally from Africa, okra is now widely used in cuisines such as Caribbean, Creole, Cajun, and Indian. It’s also known as bhindi or lady’s fingers, in reference to the long, elegantly tapering shape. Ridged along its length, the green, slightly fuzzy pod contains rows of edible seeds that release a mucilaginous (sticky, viscous) liquid when chopped and cooked, which has led to it being used to thicken soup and stew recipes, such as Cajun gumbo, but it’s also served whole as a side dish. Okra boasts an impressive nutrient profile.
One cup (100 grams) of raw okra contains:
- Calories: 33 grams
- Carbs: 7 grams
- Protein: 2 grams
- Fat: 0 grams
- Fiber: 3 grams
- Magnesium: 14% of the Daily Value (DV)
- Folate: 15% of the DV
- Vitamin A: 14% of the DV
- Vitamin C: 26% of the DV
- Vitamin K: 26% of the DV
- Vitamin B6: 14% of the DV
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