Okra or Okro, also known in many English-speaking countries as ladies’ fingers, ochro, or gumbo, is a flowering plant in the mallow family that produces edible green pods. It is valued for its edible green seed pods. They are usually gathered while they are green, tender, and at the stage of maturity. The plant is cultivated throughout the tropical, subtropical, and warm temperate regions around the world for their phytonutrients rich pods. The geographical origin of okra is disputed, with supporters of West African, Ethiopian, and South Asian origins. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.
Health Benefits of Okra
- It contains no saturated fats or cholesterol: The okra pods are among the very low-calorie vegetables. They provide only 30 calories per 100g and contain no saturated fats or cholesterol.
- They are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
- The pods contain healthy amounts of vitamin-A and flavonoid anti-oxidants. It is one of the vegetables with highest levels of these antioxidants. These Vitamins are essential for maintaining healthy mucosa and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
- The gumbo pods are is an excellent source of antioxidant vitamin, vitamin-C, providing about 36% of daily recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the human body develops immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.
- They are rich in the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods contain good amounts of vitamin-K. Vitamin-K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
- They are a good source of many essential minerals such as iron, calcium, manganese, and magnesium.
According to the National Nutrient Database (NND), one cup of raw okra (around 100 grams) contains:
- 33 calories
- 93 grams of protein
- 19 grams of fat
- 45 grams of carbohydrates
- 2 grams of fiber
- 48 grams of sugar
3 cooking spoons red palm oil
Shaki (Cow Tripe) (Optional)
1 handful crayfish
Red bell and habanero Pepper
Salt (to taste)
2 stock cubes
- Wash and boil meat.
- Chop, blend and set aside.
- Place a pot on medium heat and add in half of the palm oil. Leave for 2-3 minutes
- Add Chopped onions and blended pepper into the oil. Stir. Add the crayfish powder and 2 cups of water. Simmer for 15-20 minutes
- Add stock cubes and salt into the boiling mixture. Stir, taste and adjust seasoning.
- Add the chopped okra and boiled meat and simmer uncovered for 3 minutes.