Tomato Salad with Charred Red Onions & Okra Fries

Tomato Salad with Charred Red Onions & Okra Fries

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From: EatingWell Magazine, July/August 2016

In the South, scoring fresh-picked okra at the farmers' market is as exciting as discovering the ripest heirloom tomato. In this healthy tomato salad recipe, addictive roasted okra fries add crunch to balance the creamy dressing and soft tomatoes.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Tarragon Dressing
  • ¼ cup finely grated Parmigiano-Reggiano cheese
  • ¼ cup low-fat plain Greek yogurt
  • ¼ cup mayonnaise
  • 3 tablespoons buttermilk, plus more as needed
  • 2 teaspoons finely chopped fresh tarragon
  • 1 scallion, green part only, finely chopped
  • 1 large garlic, finely grated
  • 1 teaspoon lemon zest
  • 2 teaspoons lemon juice
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon ground pepper
  • Okra & Tomatoes
  • 15 medium okra pods, quartered lengthwise
  • 3 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon kosher salt, divided
  • 1 medium red onion, sliced into ½-inch-thick rounds (keep the rings together)
  • 3 medium or 2 large slicing tomatoes
  • ½ teaspoon crushed red pepper


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  1. To prepare dressing: Whisk cheese, yogurt, mayonnaise, buttermilk, tarragon, scallion, garlic, lemon zest, lemon juice, ¼ teaspoon salt and pepper in a small bowl. Refrigerate for at least 1 hour and up to 1 day. Add more buttermilk, if necessary, so it's thick but pourable.
  2. To prepare okra & tomatoes: Preheat oven to 400°F.
  3. Toss okra with 2 tablespoons oil and ¼ teaspoon salt in a medium bowl. Spread on a large rimmed baking sheet with a little space between pieces. Roast okra for 8 minutes. Gently toss and continue roasting until browned in spots, with crispy edges, 8 to 12 minutes more. Let cool.
  4. Meanwhile, heat a large cast-iron skillet over medium-high heat. Drizzle onion rounds with the remaining 1 tablespoon oil and season with ¼ teaspoon salt. Spread the onion rings out in the pan and cook until dark chestnut-colored in multiple spots, 2 to 3 minutes per side. Transfer to a plate to cool.
  5. Slice tomatoes into ½-inch-thick rounds. Arrange on a serving platter or divide among 6 salad plates. Season with the remaining ¼ teaspoon salt and crushed red pepper and top with the onions and the okra fries. Drizzle with the dressing or pass it separately.
  • Make Ahead Tip: Refrigerate dressing (Step 1) for up to 1 day.

Nutrition information

  • Serving size: about 1¼ cups
  • Per serving: 177 calories; 15 g fat(3 g sat); 2 g fiber; 7 g carbohydrates; 3 g protein; 26 mcg folate; 8 mg cholesterol; 4 g sugars; 0 g added sugars; 771 IU vitamin A; 16 mg vitamin C; 78 mg calcium; 0 mg iron; 329 mg sodium; 273 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 3 fat

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