Healthy Okra Recipes

Find healthy, delicious okra recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Louisiana Gumbo

Rating: 4.58 stars
8
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).

Sausage Gumbo

Rating: 4.14 stars
5
To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.

Grilled Cajun Jambalaya

Every one of the ingredients used in this grilled spin on a Louisiana favorite is awesome with some charred flavor. Plus, using a grill cuts down on the cleanup for this Cajun jambalaya recipe. Even the rice gets some smokiness from grilled tomatoes. Also known as the Holy Trinity, the combo of bell pepper, onion and celery (which here we swapped for celery seed) is used to flavor Cajun and Creole dishes like gumbo and this jambalaya. No skewers? Use a grill basket instead.

Okra Fry (Bhindi Masala)

To avoid the sliminess that turns many people off okra, Indians cook it over high heat in a lot of oil. In this healthy okra recipe, we get similar results with less oil using a nonstick pan. For an authentic taste, use a hot, smoky Indian chili powder, such as reshampatti. Serve with brown basmati rice and yogurt.

Vegetarian Gumbo

Rating: 5 stars
2
This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.

Okra & Chickpea Tagine

Rating: 4.93 stars
5
This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don't need to prepare this in a tagine dish--it works well in a large saucepan--but if you have one, here's a chance to use it.

Spicy Tamarind Stewed Fish & Okra

Rating: 3 stars
2
This healthy fish curry recipe showcases the complex flavors of Singapore. Soak up the sauce with rice noodles or brown rice. For eco-friendly fish choices, visit seafoodwatch.org.

Black-Eyed Peas & Okra

Rating: 4 stars
1
This bean and okra recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender--not mushy--texture.

Braised Chicken Gumbo

Rating: 4 stars
3
Leftovers make this chicken gumbo an absolute breeze. The only prep you'll need to do is to dice a bell pepper and slice some okra if you're using fresh. That's it! If you don't have leftover chicken and sauce from Wine & Tomato Braised Chicken, you can use 2 cups shredded cooked chicken and 2 cups canned diced tomatoes instead of the leftover sauce.

Louisiana Catfish with Okra & Corn

Rating: 4.54 stars
3
Purchased Cajun or Creole seasoning flavors both the catfish and vegetables in this 30-minute dinner. This dish is best with fresh vegetables, but we were pleasantly surprised at how well it turned out with frozen okra and corn. Serve with cheese grits and a green salad.

Louisiana Chicken Drumsticks and Tomatoes

Get a taste of the south with this chicken drumstick recipe. Thyme, hot sauce and black pepper lend flavor to this perfect weeknight dinner option.

Seafood Gumbo

Rating: 4 stars
1
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)
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Inspiration and Ideas

Yellow Split Pea Sambar with Turnip, Eggplant & Okra

In Kerala in southern India, this classic stew is eaten at just about every meal. It’s typically enjoyed for breakfast with idli (steamed rice cakes) or dosa (rice crêpes). For lunch and dinner, it’s eaten with steamed rice and fish curry or braised beef dishes. Sambar powder is a mixture that includes coriander, fenugreek, cumin, black peppercorns, red chiles and asafetida. Find it at Indian markets or online.

One-Pan Spicy Okra & Shrimp

Serve spicy blackened shrimp and tender vegetables over aromatic basmati rice for an easy skillet supper. Use precooked microwave rice so you don't have to mess up another pan. This one-pan dinner is perfect for company, but easy enough to make on a weeknight.

Shrimp & Crab Gumbo

Browning the flour gives this seafood gumbo recipe a distinctive rich color and flavor.