Okra with tomatoes

Okra must be picked young, no longer than 10 cm, and prepared as soon as possible after picking.

Okra with tomatoes


Serves 4

200g okra, washed, trimmed and sliced
1 tsp canola oil
1-2 cloves garlic, peeled and crushed
1 small onion, peeled and finely chopped
4 large tomatoes, diced
¼ cup water
pinch salt
freshly ground black pepper, to taste


Place sliced okra in pan; cover with water.
Bring to the boil and continue to cook for 5 minutes. Drain.
Meanwhile, heat oil in a heavy-based frying pan. Add garlic and onion and stir fry. Set aside.
Add garlic, onion, tomatoes and water to okra.
Bring to the boil, reduce heat and simmer for 15 to 20 minutes or until okra is tender.
Add salt and pepper and serve.

Variation: Use 1 x 410g can chopped tomatoes.

Note: Old okra cannot be used. Fresh pods should be tender but not soft with no bruising. If okra is not used immediately it can be stored for up to 3 days in the fridge, in a paper bag or wrapped in a paper towel, but not in plastic. Okra is often used in African or Southern American recipes.

Nutrition Information Panel

Per Serving [4 Serves]
Energy 251kj
Protein 2.4g
Total fat 1.7g
- saturated fat 0.2g
Carbohydrates 6.8g
- sugars 6.4g
Fibre 4.3g
Sodium 36mg

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