Flavor of the Week: Okra!

                                                          

This weeks “Flavor of the Week” is Okra. Okra, also known as gumbo or lady finger, is a flowering plant valued for its green seeded pods. This vegetable is commonly used in southern cuisine often fried or used in stews and soups. Okra is packed full of nutrients containing both soluble and insoluble fiber as well as vitamin B6, folic acid, vitamin A, vitamin C, calcium, iron, potassium and magnesium. A 1/2 cup serving of okra is only 25 calories and contains about 2 grams of fiber.

  Like many of you, this was my first time cooking with okra. So, I decided to make something fairly easy that uses many familiar ingredients.  I also wanted go make something that was high in fiber to help you with your fiber challenge! So here is the recipe I chose....

OKRA AND CHICKPEA TAGINE

Ingredients

• 1 pound fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
• 10 sprigs fresh cilantro, plus more leaves for garnish
• 2 tablespoons extra-virgin olive oil
• 1 red bell pepper, finely diced
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1/2 teaspoon ground ginger
• 1/2 teaspoon freshly ground pepper
• 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
• 1/2 cup vegetable broth, or reduced-sodium chicken broth
• 3/4 teaspoon ground cumin
• 2 15-ounce can chickpeas, rinsed
• 3/4 teaspoon salt
• hot sauce to taste

Preparation

1. Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
2. Tie cilantro sprigs together with kitchen string.
3. Heat oil in a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
4. Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in hot sauce. Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.

To add in more fiber I suggest serving this dish with brown rice. Brown rice is also a great source of carbohydrate and protein and is gluten free!

Here is the final product!

Overall this recipe is both nutritious, and delicious! One serving (about a 1 and 1/2 cups) plus 2/3 cup of brown rice contains about 300 calories, 13 grams of protein, 7 grams of fat, 10 grams of fiber, and 450mg sodium. 

Now it's your turn, I hope you enjoy it as much as I did!

**I want to know what you are interested in learning more about so please let me know if you have any suggestions for future posts.