Do you know that sauteed okra and fresh tomatoes offer a burst of flavor that’s incredibly unforgettable? I, myself, found that out rather late. I have loved okra since when I was young, but my okra recipes were then limited to steaming them and including them in what we call “pinakbet’ dish in the Philippines. Stewed okra and tomatoes, on the other hand, are identified as “Southern classics” in the USA because they thrive in humid climates and, therefore, are abundant in the area. In the Middle Eastern part of the globe, okra is mostly popular with what they call “bamia” which almost immediately refers to their okra with beef recipe. Do note that, bamia is the Arabic term for okra.
If you’ve ever hesitated to cook okra because of its texture, fear not! We’ve got some tried-and-true tips to help you select and prepare okra in a way that minimizes the sliminess. Plus, we’ll explore the health benefits that make this dish as nutritious as it is tasty.
Choosing the Freshest Okra
For the best results, choosing the right okra is important. Look for small to medium-sized pods that are firm, bright green, and free from blemishes. Avoid any with dark spots or that feels too soft, as these may have passed their prime and could become slimy when cooked.
A great test for freshness is the “snap test.” Fresh okra should easily snap when bent. By selecting the freshest pods, you can elevate the taste and texture of any dish you prepare, whether it’s this sautéed okra recipe or another creation.
Quick Fresh Okra Checklist:
- Appearance: Bright green color, no dark spots.
- Texture: Firm to the touch.
- Size: Small to medium pods.
- Break Test: Snaps cleanly when bent.
How to Reduce Sliminess in Okra
Slimy okra isn’t a problem with the right prep! Here’s how to minimize it:
- Wash and dry your okra thoroughly to avoid extra moisture.
- Cut the okra into 1/2-inch pieces—smaller pieces release less slime.
- Cook over medium-high heat to quickly seal the outer layer.
- Adding acidic ingredients like tomatoes or a teaspoon of kosher salt helps break down the slimy texture.
- Searing in olive oil before adding to your dish can further minimize the sliminess, creating a beautiful crispy contrast.
- Pre-boil in water and immediately move to a bowl of iced water, then drain. This process readies the okra for your recipe and rids it of its sliminess.
Nutritional Benefits of Okra
Okra is high in vitamins C and K, promoting immune health and aiding blood clotting. It is also rich in fiber, supports digestion, and helps you feel fuller for longer, making it a great choice for weight management.
Plus, okra’s antioxidants, folate, and potential benefits in blood sugar regulation make it an excellent addition to a balanced diet.
Customizing Your Sautéed Okra and Fresh Tomatoes
This recipe is incredibly versatile. Want to spice things up? Add a chopped chili pepper or sprinkle with pepper flakes for some heat. Love garlic? Toss in an extra clove for a punch of flavor. For added crunch and nutrition, feel free to experiment with other vegetables like bell peppers or green beans.
For an indulgent twist, cook the dish with bacon drippings or add crispy bacon slices on top.
Cooking Tips
Sautéing is a quick and easy method to get the best out of your ingredients.
To avoid steaming the okra, which can make it slimy, avoid overcrowding the pan.
Use a mix of olive and vegetable oils to balance flavor and high-heat cooking.
Serving Suggestions
This dish is perfect over steamed rice, brown rice, creamy grits, or alongside roasted chicken. You can also use it as a filling for tacos or add it to flatbreads for a creative twist.
Storing Leftovers
Cool leftovers before transferring to an airtight container, then refrigerate for 3-4 days. If you plan to freeze, portion into small batches for easy reheating.
Print
Recipe for Sautéed Okra with Fresh Tomatoes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main dish
- Method: cooking
- Cuisine: International
Description
This sautéed okra and tomato is a simple dish that is a perfect blend of savory and tangy flavors, ideal for a healthy, quick meal.
Ingredients
- 500 grams fresh okra
- 2 cups fresh tomatoes, diced
- 2 tablespoons olive oil or vegetable oil
- 3 cloves garlic, minced
- 1 medium size sweet onion, chopped
- 1 tablespoon tomato paste
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon wine vinegar (optional)
Instructions
- Heat oil over medium-high heat in a skillet. Sauté garlic until fragrant, about 30 seconds, then add onions and cook for another 2 minutes or until the onions are limp.
- Add chopped tomatoes, reduce the heat to medium, and continue to cook stirring until the tomatoes are broken down.
- Add okra and cook for 5 minutes, stirring occasionally until the okra softens slightly. If you pre-boiled your okra, reduce the cooking process to 1-2 minutes. Same if you are using frozen okra. Otherwise, you can add the wine vinegar at this stage.
- Stir in the tomato paste and season with salt and ground black pepper. Mix well until everything is evenly coated.
- Serve warm as a side dish or a light main course. Enjoy!
