Foodie Tuesday – Okra and Green Beans

Okra is a nutrient powerhouse.  It contains many nutrients you needed.  Raw okra has more nutrients than cooked okra because some vitamins are lost in cooking.  Okra will become slimy if you cut it too small.  Here are some tips for you.  When cooking okra, it can be briefly stir-fried, or cooked with acidic ingredients such as lemon juice, tomatoes, or vinegar to avoid sliminess.

The recipe below is taken from the Fruits and Veggies – More Matter initiative of Center for Disease Control and Prevention (CDC).  This initiative replaces the 5 A Day Awareness Program.  It “supports consumers to eat more fruits and vegetables, showcasing the unrivaled combination of great taste, nutrition, abundant variety, and various product forms.”  The recipe is easy to make and full of greens.  Enjoy this with your family and friends.

Okra and Green Beans

Makes 6 servings


    1 lb okra, uncut
    1 Tbsp olive oil
    1 medium onion, diced
    1 lb fresh green beans
    2 large garlic cloves, crushed then chopped
    1 cup water
    ½ tsp salt
    ½ tsp ground pepper
    1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.

*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5 g, Fat 3 g, Calories From Fat 19%, Cholesterol 0 mg, Carbohydrates 19 g, Fiber 7 g, Sodium 187 mg.

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