6 Best Vegan Okra Recipes For Your Kids

6 Best Vegan Okra Recipes For Your Kids

Okra, a staple of the South, is also called “ladies' fingers” due to its long, finger-like shape. Perhaps this is why so many people avoid cooking and consuming it.

Okra has an eggplant-like mild flavour. It contains few calories and is a good fibre, vitamin C, folate, magnesium, and potassium source. It contains mucilage, a natural thickener that works as a thickener.

Okra can be prepared in various ways, leaving it tasty and slime-free. Let's try some delicious vegan okra recipes.

Nutrition Facts About Okra

One cup (100 grams) of raw okra contains:

• Calories: 33
• 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

Health Benefits Of Okra

1. Fights Cancer

Natural antioxidants support your body's defence mechanisms against molecules called free radicals that can harm cells. The most well-known effect of free radicals is oxidation damage, which can result in cancer over time.

Vitamins A and C are among the polyphenol antioxidants found in okra. Additionally, it has lectin, a protein that may prevent the development of cancer cells in people.

According to studies, concentrated okra compounds can inhibit the growth of breast cancer cells by up to 63%. For certain evidence of okra's ability to prevent cancer, more study is required.

2. Controls Blood Sugar

Numerous studies have suggested that okra may aid in blood sugar regulation. According to researchers, Okra may aid in preventing the absorption of sugar during digestion.

In one experiment, rats were given liquid sugar, and purified okra experienced fewer blood sugar spikes than rats in the control group.

The claim that okra helps humans regulate their blood sugar levels still needs more support.

3. Protects From Heart Disease

A higher risk of heart disease is linked to high cholesterol levels.

Mucilage, a thick gel-like substance found in okra, can bind to cholesterol during digestion, preventing it from being absorbed into your body and causing it to be excreted with stools.

In one 8-week study, mice were divided into 3 groups at random and given either a high-fat diet without any okra powder or a high-fat diet containing 1%, 2%, or both of these amounts.

Compared to the control group, the mice on the okra diet eliminated more cholesterol from their stools and had lower levels of total blood cholesterol.

Okra's polyphenol content raises the possibility of additional heart benefits. Those who consumed a diet high in polyphenols had lower inflammatory markers linked to heart disease, according to a 4-year study of 1,100 people.

4. Advantageous For Pregnant Women

An essential nutrient for expectant mothers is folate (vitamin B9). It reduces the risk of a neural tube defect affecting a developing fetus's brain and spine.

All women of childbearing age are advised to take 400 mcg of folate daily.

According to a review of 12,000 healthy adult women, the majority only took in an average of 245 mcg of folate daily.

Another study that monitored 6,000 non-pregnant women for 5 years found that 23% of participants had insufficient blood levels of folate.

One cup (100 grams) of okra provides 15% of a woman's daily requirements for folate, making it a good source of this vitamin.

5. May Facilitate Better Digestion

According to a 2016 study by a group of international researchers, okra's fiber content can aid in better digestion.

The study discovered that the vegetable's high fiber content improved nutrient absorption in the large intestine and encouraged the body's natural peristalsis. Constipation may also be avoided by doing this.

Vegan Okra Recipes

1. Garlic Roasted Okra

This meal, Garlic Roasted Okra, is excellent. Combining fragrant ingredients with tender roasted okra, this dish will likely become a family favourite.

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 4

Ingredients

• Okra: 1 lb
• Paprika: 1 teaspoon
• Garlic powder: 1 teaspoon
• Sea salt: ½ teaspoon
• Melted plant butter: ½ teaspoon

Method

1. The okra should be rinsed and dried with paper towels. After removing the stem ends, slice it into ½ to ¾-inch sections. In a medium-sized mixing dish, add the okra.
2. Combine the salt, garlic powder, and paprika in a small dish.
3. Combine the melted butter with the seasoning mix and sprinkle it over the okra. Mix everything thoroughly.
4. Spread the okra evenly on a sizable baking sheet lined with parchment paper.
5. At 450°F, bake the okra for roughly 15 minutes. Serve.

2. Red Lentil And Okra In A Spicy Tomato Sauce

A wholesome stew made with tomatoes, onions, okra, and lentils. Seasoned with natural peanut butter, chilli powder, and garlic. Don't miss to try!

Prep time: 10 minutes | Cook time: 45 minutes | Total time: 55 minutes | Servings: 6

Ingredients

• Dried red lentils: 1 cup
• Water: 5 cups
• Olive oil: 2 tablespoons
• Red onion: 1, diced
• Garlic: 2 cloves, minced or crushed
• Fresh ginger: 1-inch, grated or minced
• Fresh or frozen okra: 1½ cups, sliced into ½-inch pieces
• Large tomato: 1, diced
• Ground cumin: ½ teaspoon
• Ground cinnamon: ½ teaspoon
• Ground nutmeg: ¼ teaspoon
• Ground cardamon: ¼ teaspoon
• Ground cloves: ⅛ teaspoon
• Berbere powder: 3 tablespoons
• Paprika: 1 tablespoon
• Sea salt: 1 teaspoon or to taste
• Fresh cracked black pepper to taste

Method

1. Lentils should be rinsed before adding to a big, heavy-bottomed saucepan. Add the water, then heat it until it boils.
2. After lowering the heat to medium, cover the pot and boil the lentils for 10 minutes, or until they are tender but still have some bite. After draining, set aside the cooking liquid that was saved.
3. Dry-clean the saucepan. Over medium-high heat, stir in the oil. When it is hot, add the onion and cook for 5 minutes or until it is tender and the edges are just starting to brown. Add the garlic and ginger, then stir for an additional minute.
4. Stir thoroughly before adding the okra, tomato, cumin, cinnamon, nutmeg, cardamom, and cloves. Once the okra has begun to soften, lower the heat to medium, cover the pot, and boil it for about 10 minutes while stirring frequently.
5. Two cups of the saved lentil cooking liquid are added after stirring in the berbere and paprika and turning the heat high. Bring to a boil, lower heat to medium-low, cover, and simmer for 10 more minutes, stirring frequently.
6. If additional cooking liquid has to be added to thin the sauce, add it while stirring in the lentils once the sauce has thickened, cover and cook for 5 to 8 minutes, stirring regularly. Black pepper and sea salt are used to season.
7. Serve warm.

3. Okra Tomato Curry

A delectable side dish is a crispy okra with a savoury tomato curry. With this unusual cuisine, you're sure to wow your guests!

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 4

Ingredients For The Gravy

• Medium tomatoes: 4, puréed (~1½ cups)
• Piece of ginger: ¼ inch
• Oil: 1 tablespoon
• Cumin seeds: ½ teaspoon
• Pinch of asafetida
• Coriander powder: 1 teaspoon
• Turmeric: ¼ teaspoon
• Red chilli powder: ½ teaspoon
• Salt: ½ teaspoon
• Sugar: 1 teaspoon
• Arrowroot powder: 1 teaspoon

Ingredients For The Fried Okra

• Okra: ~½ pound sliced from the center and cut in half. Makes about 1¾ cups cut okra
• Besan gram flour: ¼ cup
• Salt: ½ teaspoon
• Cumin seeds: ½ teaspoon
• Mango powder: ½ teaspoon
• Fennel seeds coarsely ground: 1 teaspoon
• Coriander seeds coarsely ground: 1½ teaspoons
• Red chilli powder: ½ teaspoon
• Water: ~3 tablespoons
• Oil to fry

Method For The Gravy

1. Three tablespoons of water and cornstarch should be combined, then set aside. To prepare tomato puree, combine tomatoes and ginger in a blender.
2. Over medium-high heat, a pot is heating the oil. Add one cumin seed to the oil to check the heat. The oil is ready if the cumin seed immediately begins to break.
3. Add the tomato puree after the turmeric, red chile, salt, and sugar stir-fried briefly with the cumin seeds and asafetida.
4. Cook the cornstarch for around 3 minutes after the tomatoes have been cooking for about 4 minutes. Gravy should be able to be poured. The gravy is prepared and set aside.

Method For The Fried Okra

1. Place the okra in a bowl with the salt, cumin, mango powder, fennel, coriander, red chilli powder, and besan (gram flour), and stir to combine. Okra should be well-coated with spices, but the mixture shouldn't be watery. Slowly add the water.
2. About an inch of oil should be in the frying pan as it is heated over medium-high heat. When okra is placed in medium hot oil, it should float to the top without changing colour.
3. It should take around four minutes to fry one okra at a time in the oil until both sides are golden brown.
4. Remove them using paper towels. Don't mix the okra and gravy; serve the okra on top of the gravy.

Suggestions

1. The gravy and okra can be made beforehand; they keep well in the fridge for 4-5 days. For 3–4 days, fried okra should be kept at room temperature. To make the gravy crispy, heat it before serving. Serve the gravy on top of the fried vegetables.
2. The fried okra is delicious, served as a side dish without gravy.

4. Kurkuri Okra

Kurkuri okra is a spicy, delicious, and incredibly crispy fry made with tender ladies' fingers or okra pods, gram flour, and spices.

This okra fry is one of the best side dishes you can prepare to go with your regular Indian meals.

They are entertaining to eat plain with a dipping sauce as well. Additionally, the okra fry recipe is vegan and gluten-free.

Prep time: 20 minutes | Cook time: 10 minutes | Total time: 30 minutes | Servings: 2 people

Ingredients

• Okra: 250g
• Gram flour/besan: 3 tablespoon
• Chaat masala: ½ teaspoon
• Dry mango powder/amchur powder: ½ teaspoon
• Roasted cumin powder: ¼ teaspoon
• Turmeric powder: 1 pinch
• Sea salt to taste
• Refined vegetable oil: for deep frying

Method

1. Cut each ladyfinger's top crown and bottom after washing and pat-drying them.
2. If your ladyfingers are more significant than average, cut them in half vertically; otherwise, use them as-is for longitudinal cutting.
3. Make as many long, thin strips of each ladyfinger as possible, ideally using a knife. I could only cut lady's fingers into a maximum of 8 strips.
4. Now place all the strips in a bowl and combine with a spoon the salt, gram flour, chaat masala, dry mango powder, roasted cumin powder, red chilli powder, and turmeric powder. Before cooking them, wait about 15 minutes.
5. After enough oil is heated, deep-fry the spice-coated ladyfingers over a medium temperature until they are crispy.
6. Use a kitchen towel or tissue paper to drain the friend ladyfingers or Kurkuri okra of any extra oil.
7. What more? Delicious kurkuri okra is available for serving.

5. Okra Masala Curry

Okra is stir-fried and covered in a flavorful onion and tomato stew in this simple recipe for okra Masala (Okra Curry), which is popular in Pakistan and India.

This recipe for dry okra curry has undergone extensive testing, and I am convinced it will wow you.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Serving: 4

Ingredients

• Neutral oil: ¼ cup (such as grapeseed or avocado), plus more, as needed
• Okra: 1 lb (454 g)
• Yellow onion: 1 large (300 g)
• Garlic: 2-3 cloves, crushed
• Crushed ginger: 1 teaspoon (optional)
• Medium tomatoes: 2, cubed (200-225 g)
• Sea salt: 1 teaspoon, divided
• Cumin seeds: 1 teaspoon
• Coriander powder: 1 teaspoon
• Cumin powder: 1 teaspoon
• Turmeric powder: ½ teaspoon
• Red chilli powder: ¼-½ teaspoon
• Small green chilli peppers: 1-2 (such as Thai/bird's eye chilli), stems removed and sliced.
• Cilantro, for garnish: 1-2 tablespoons, chopped (optional)
• Freshly squeezed lemon juice: ½ teaspoon or more to taste

Method

1. Clean and dry the okra. Remove the stems from the okra and cut them into ½-¾ inch pieces. To simplify this process, line up several and cut them all at once. Mix in ¼ teaspoon of salt with the okra. Place aside.
2. Oil is added to a wide-bottomed skillet that is heated to medium-high heat. Add half of the chopped okra once it is heated. Okra should be stir-fried for 4-5 minutes, stirring periodically, or until the slime is gone and the okra begins to crisp and brown.
3. Here, I prefer to add a little more salt to the okra. Okra can be removed from the pan and placed aside using a slotted spoon. Apply the same procedure to the last batch.
4. Remove the pan from the heat and, if necessary, wipe it clean to get rid of any extra seeds. The onions are added to 2 more tablespoons of hot oil.
5. About 10 minutes of sautéing should result in golden onions. Deglaze the pan with a tablespoon or two of water if the onions begin to stick to the bottom. Then, add the garlic and ginger, and sauté for 30 seconds. Cook for three minutes after adding the cubed tomatoes before removing them.
6. Cumin seeds, spice powders, and the remaining ¾ teaspoon of salt should be combined (coriander, cumin, turmeric and red chilli). The masala, or curry's foundation, should begin to separate from the oil.
7. Add the green chilli pepper and fried okra. Cook for two minutes. Salt according to taste. Okra should simmer for a few minutes while being stirred now and again. If preferred, add some cilantro and a squeeze of lemon as a garnish. This dry curry can be eaten as a side dish with rice, but it is often served with roti, naan, or other bread.

6. Bharwa Okra Recipe

A spicy and tangy masala mixture is inserted inside the okra. It is simple to make, gluten-free, and vegan. Here is a recipe for it.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Okra: 500 g
• Coriander powder: 4 tablespoons
• Turmeric powder: 1 teaspoon
• Kashmiri red chilli powder: 2 teaspoons
• Cumin powder: 2 teaspoons
• Dry mango powder: 2 tablespoons
• Garam masala powder: 1 teaspoon
• Salt: 2 teaspoons
• Mustard oil: 1+4 tablespoons
• Lime juice: 1 tablespoon

Method

1. The okra should be washed and dried with a fresh kitchen towel.
2. Remove the thin bottom piece and the cap. Make a lengthwise cut in the okra.
3. In a bowl, combine all of the dry masalas. Mix thoroughly after adding 1 tablespoon of mustard oil to the masala.
4. Fill the okra slit with the dry masala mixture. Put the okra in the same order as you did. In a shallow pan with a heavy bottom, heat the remaining oil.
5. Add the stuffed okra in a single layer in the hot oil. Until they are finished, flip the okra every 2-3 minutes.
6. Keep the heat low and cook the okra for 15 to 20 minutes. Add lemon juice and drizzle. Serve hot with roti and dal or parathas.

Conclusion

Okra is a wholesome food with several health advantages. Magnesium, folate, fiber, antioxidants, and vitamins C, K1, and A, are abundant.

Okra may help with blood sugar regulation, heart health, and pregnancy. It might even possess anticancer qualities.

Okra cooking can be easy. Put it on your shopping list to try a novel ingredient with potent health benefits. So don't miss serving these healthy okra vegan recipes to your kids.

Would you like to grow okra yourself, but you don't have much gardening space? Click here to read my blog on the Best Steps To Grow Okra In Containers on my Nature website.

I trust you enjoyed this article about the 6 Best Vegan Okra Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

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