Name: Salada de Quiabo (Okra Salad)
Total time: 15 min
Ingredients: 6 cups water; 12 ounces small fresh okra pods, trimmed; 1 small head Boston lettuce, leaves separated; 0.333 cup red-wine vinegar; 2 teaspoons finely minced onion; 1 teaspoon finely minced fresh parsley; 0.25 teaspoon finely minced garlic; 7 tablespoons extra-virgin olive oil; Dash of liquid from jar of malagueta peppers or favorite hot sauce to taste

Salada de Quiabo (Okra Salad)

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This easy salad, which is inspired by similar salads served in Brazil, bursts with acidity and flavor thanks to the slightly spicy vinaigrette. Blanching the okra helps retain its crunch and color. Read more about Jessica B. Harris' experience with Salada de Quiabo here.

Jessica B. Harris, Ph.D.

Published on September 17, 2021

Brazilian Okra & Greens Salad — Photo: Joy Howard

Active Time:

15 mins

Total Time:

15 mins

Servings:

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free Low Carbohydrate Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

6 cups water
12 ounces small fresh okra pods, trimmed
1 small head Boston lettuce, leaves separated
⅓ cup red-wine vinegar
2 teaspoons finely minced onion
1 teaspoon finely minced fresh parsley
¼ teaspoon finely minced garlic
7 tablespoons extra-virgin olive oil
Dash of liquid from jar of malagueta peppers or favorite hot sauce to taste

Directions

Bring water to a boil in a large saucepan. Plunge okra into the boiling water and cook until tender-crisp, 2 to 3 minutes. Transfer to a colander and rinse under cold running water; drain well and pat dry.
Arrange lettuce leaves on a serving platter; arrange the okra on top.
Whisk vinegar, onion, parsley and garlic in a small bowl. Whisk in oil until well combined. Season with pepper liquid (or hot sauce) to taste. Pour the dressing over the okra and lettuce and serve immediately.

Tip

When shopping for okra, choose small pods that are firm and dry. Avoid those that are mushy, slimy or have blemishes. The skin coating should have a peach-fuzz appearance. To trim them, top and tail them like you would green beans. Learn more about okra and how to buy, store and cook it.

Nutrition Facts (per serving)

247	Calories
24g	Fat
8g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/4 salad
Calories 247
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 3g	11%
Total Sugars 2g
Protein 2g	4%
Total Fat 24g	31%
Saturated Fat 3g	15%
Vitamin A 1985IU	40%
Sodium 21mg	1%
Potassium 368mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.