Okra

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A small green vegetable pods, elongated in shape, that contains numerous seeds, which release a sticky substance when cooked. Okra is commonly used as a thickener for soups and stews. It is an important ingredient in making gumbo but is also used in other dishes such as soups, stews, vegetable and meat dishes, or salads where it may be boiled, steamed, braised, sautéed, or fried. If cooked in a metal pot, it will turn black so it is best to used porcelain, oven-safe glass, clay, or an enamel sufaced pan when preparing this vegetable. Okra is most popular in Indian, Caribbean and southern US cooking. The best season for Okra is summer but it can be found in markets and stores through the fall. It is a vegetable that goes well with acidic foods, such as citrus juices, vinegar, tomatoes, and a variety of seasonings. When selecting, look for those that are small, 2 to 3 inches long. The pods should be fresh looking, free of blemishes and firm, not mushy. Since okra does not keep well, store Okra wrapped in a paper bag in the vegetable drawer of the refrigerator where it can be stored for 1 to 2 days.

USDA Nutrition Facts

Serving Size1 cup
Calories31
Protein2g
Total Fat0g
Total Carbohydrates7g
Dietary Fiber3g
Sugars1g
Potassium303mg
Sodium8mg
Cholesterol0mg
Serving Size1 package (10 oz)
Calories30
Protein1g
Total Fat0g
Total Carbohydrates6g
Dietary Fiber2g
Sugars2g
Potassium211mg
Sodium3mg
Cholesterol0mg
Serving Size0.5 cup slices
Calories22
Protein1g
Total Fat0g
Total Carbohydrates4g
Dietary Fiber2g
Sugars2g
Potassium135mg
Sodium241mg
Cholesterol0mg

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