Seasonal Okra Recipes

Okra may be small, but it packs a powerful nutritional punch. It’s a good source of fiber, vitamins C and K, folate, magnesium, and antioxidants. The fiber and mucilage in okra may support heart health and healthy blood sugar levels, while its antioxidants help protect your cells from damage. With so many nutrients in one low-calorie food, okra is an easy way to add more goodness to your plate.

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Corn Okra Creole

Make it a Full Plate Meal:  Serve your Creole okra with whole-grain grits and grilled fish in the 25% zone for a meal that delights the senses.

75% water-fiber foods –  bell pepper, onion, okra, tomato, barley, whole-grain cornmeal
25% foods – fish, oil, butter

Okra and Tomatoes With Chickpeas

Make it a Full Plate Meal: Serve this Mediterranean-flavored stew atop farro for a tasty supper. Grilled fish or tofu would both work well in the 25% zone.

75% water-fiber foods – garlic, onion, okra, tomatoes, chickpeas, farro
25% foods – fish/tofu

Stewed Black-Eyed Peas With Okra & Collards

Make it a Full Plate Meal: Plate your black-eyed peas and okra stew over brown rice and serve with chicken or another favorite protein as your 25% option.

75% water-fiber foods – black-eyed peas, onion, garlic, tomato paste, tomatoes, collard greens, okra, parsley, brown rice
25% foods – chicken

Jambalaya With Red Beans and Okra

Make it a Full Plate Meal:  This delicious stew would be perfect served with a slice of rustic whole-grain bread in the 25% zone.

75% water-fiber foods – onion, garlic, bell pepper, carrots, celery, fresh or frozen okra, brown rice, tomatoes, kidney beans, parsley
25% foods – whole grain bread

Okra A La Mexicana

Make it a Full Plate Meal: Serve your Mexican-style okra with creamy pinto beans over brown rice for a delicious meal this week.

75% water-fiber foods – onion, garlic, jalapenos, okra, roma tomatoes, pinto beans, brown rice
25% foods – oil

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.