Fry the okra, stirring constantly, for 10 to 12 minutes, or until most of the slime disappears. Season the okra with half of the salt and cayenne. This fruit is unique, as it provides protein, a nutrient that many other fruits and vegetables lack. In a large stock pot, over medium heat, add the oil. Summary Okra is rich in many nutrients and particularly high in vitamins C and K. Many fruits and vegetables lack protein, which makes okra somewhat unique.Įating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass ( 4, 5).

Vitamin C is a water-soluble nutrient that contributes to your overall immune function, while vitamin K1 is a fat-soluble vitamin that’s known for its role in blood clotting ( 2, 3).Īdditionally, okra is low in calories and carbs and contains some protein and fiber. To keep it simple, weve opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice. 5 pounds fresh okra, cut up 3 pounds smoked sausage, cut up 3 pounds ham seasoning (smoked or regular ham), cut up 3 pounds peeled and deveined shrimp (chill. Okra is an excellent source of vitamins C and K1. Rabbit Okra Gumbo Combine the rabbit pieces, ham bone, onions, celery, and bell pepper in a large pot add enough cold water to cover, and heat until boiling. Add shrimp and crabs to pot and let simmer for. (Be careful, the hot roux may spatter.) Cook for about 10 minutes, stirring frequently. Add okra, onion, bell pepper, celery, and garlic. Slowly whisk in flour cook, whisking constantly, until a milk chocolate-colored roux forms. Add salt, pepper, cayenne pepper, and Tony's seasoning to pot and let cook for 1 hour. In a large Dutch oven, heat oil over medium-high heat. One cup (100 grams) of raw okra contains ( 1): Add 4 quarts of water to pot, and raise to medium high heat. 1 teaspoons table salt 1 teaspoon freshly ground black pepper 3 (14.5-oz.) cans diced tomatoes 2 (16-oz.) packages frozen cut okra, thawed 1 (32-oz.

Okra boasts an impressive nutrient profile.

Okra gumbo