Is Okra Low Carb? 3 Satisfying Keto Recipes for 2024

Adopting a low-carb lifestyle frequently leads to inquiries about the appropriateness of specific foods for your dietary regimen. I constantly find myself pondering the same issue, especially when it comes to okra, wondering, “Is Okra Low Carb?” The response is emphatically affirmative! Let’s embark on an exploration of okra and examine its nutritional profile. I’ll also share with you my three favorite recipes.

Is Okra Low Carb?

After doing some research, I found that okra is indeed a low-carb vegetable, with around 7.5 grams of carbohydrates and 3.2 grams of dietary fiber. This means that the net carbs (total carbs minus fiber) in 100 grams of okra is only 4.3 grams. This makes okra a great vegetable for those following a low-carb or keto diet.

What is Okra?

Okra, scientifically known as Abelmoschus esculentus, is a green, pod-shaped vegetable often enjoyed in various cuisines worldwide. Believed to have originated in Africa, okra has become a staple in many cultures. The plant produces vibrant, edible pods that are commonly used in cooking. Its mild flavor and unique texture make it a versatile ingredient in soups, stews, and side dishes.

Culturally, okra plays a significant role, especially in Southern United States cuisine, where it is a key ingredient in dishes like gumbo. It is also a popular vegetable in Middle Eastern, Indian, and Caribbean cuisines. With its origins deeply rooted in Africa, okra has journeyed across continents to become a cherished and nutritious component of diverse culinary traditions.

What Can You Eat from Okra?

Okra, a versatile vegetable with a mild taste, offers various edible parts. The most commonly consumed part is the green pod, which is often used in soups, stews, and stir-fries. The pods become tender when cooked and develop a slightly mucilaginous texture, adding a unique touch to dishes. Apart from the pods, okra leaves are also edible and can be used in salads or cooked as greens.

In some cultures, okra seeds are ground into a powder for use as a thickening agent in soups and sauces. Whether fried, grilled, or included in gumbo, okra offers a range of delicious possibilities for those exploring low-carb eating options.

Nutritional Content of Okra

Okra is a vegetable that can be a great addition to your low-carb diet. Here’s a breakdown of the nutritional content of okra:

Carbohydrates

One of the reasons why okra is a great vegetable for a keto diet is that it’s low in carbohydrates. A cup of sliced okra contains only 7 grams of carbohydrates, with 3 grams of fiber, bringing the net carb count to just 4 grams. This makes okra a great vegetable to add to your meals without worrying about going over your carb limit.

Protein

While okra isn’t a significant source of protein, it does contain some. A cup of sliced okra contains approximately 2 grams of protein. While this may not seem like a lot, it can still contribute to your daily protein intake.

Vitamins and Minerals

Okra is also a great source of vitamins and minerals. It contains high amounts of vitamin C, vitamin K, and folate. Additionally, it’s a good source of magnesium, potassium, and calcium.

Other Health Benefits

Aside from being low in carbs and high in vitamins and minerals, okra also has other health benefits. It’s been shown to help with digestion, lower cholesterol levels, and improve heart health. Plus, its high fiber content can help you feel fuller for longer, making it easier to stick to your keto diet.

3 Satisfying Okra Recipes For Your Keto Diet

This versatile vegetable is perfect for keto dieters looking to add some variety to their meals. Here are three delicious and easy-to-make okra recipes that I tasted and are perfect for your keto diet:

Okra Stir Fry

This okra stir fry is a quick and easy way to get your daily dose of fiber. Serve hot with your favorite protein for a satisfying meal.

Ingredients:

• 1 pound (about 450g) fresh okra, washed and trimmed
• 2 tablespoons vegetable oil
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• Salt, pepper, and ginger (perfect for cold winter days) to taste

Instructions:

1. Prepare Okra: Cut the okra into bite-sized pieces, discarding the stems.
2. Sauté Aromatics: In a large pan or wok, heat vegetable oil over medium heat. Add sliced onions, minced garlic, and grated ginger. Sauté until the onions become translucent.
3. Add Okra and Bell Pepper: Add the okra and sliced bell pepper to the pan. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
4. Season: In a small bowl, mix soy sauce, and rice vinegar. Pour the sauce over the vegetables and toss to coat. Season with salt, pepper, and ginger according to your taste.
5. Finish and Garnish: Continue stir-frying for an additional 2-3 minutes until the flavors meld. Garnish with sesame seeds and chopped green onions.

Nutrition Facts (approximate, per 100g):

• Calories: 50
• Carbohydrates: 9g
• Fiber: 3g
• Protein: 2g
• Fat: 2g

Baked Okra Chips

Craving something crunchy? These baked okra chips are a perfect low-carb snack. Serve as a snack or side dish.

Ingredients:

• 1 pound (about 450g) fresh okra
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Wash the okra and pat it dry with a paper towel. Trim the tops and bottoms, then slice the okra into thin, even rounds.
3. In a bowl, toss the okra slices with olive oil, salt, pepper, garlic powder, and paprika until evenly coated.
4. Arrange the coated okra slices in a single layer on a baking sheet lined with parchment paper.
5. Bake in the preheated oven for 15-20 minutes or until the edges are golden brown and the chips are crispy.
6. Remove from the oven and let them cool for a few minutes before serving.

Nutrition Facts (approximate, per 100g):

• Calories: 35
• Total Fat: 2g
• Sodium: 240mg
• Total Carbohydrates: 4g
• Dietary Fiber: 2g
• Sugars: 1g
• Protein: 1g

Okra Soup

This hearty okra soup is perfect for chilly nights. Serve hot with a dollop of sour cream or grated cheese.

Ingredients:

• 1 pound (about 450g) fresh okra, sliced
• 1 onion, finely chopped
• 2 tomatoes, diced
• 2 cups (475ml) vegetable or chicken broth
• 1 cup (240ml) water
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 tablespoons cooking oil
• Optional: ground chicken or shrimp for added protein

Instructions:

1. Heat the cooking oil in a pot over medium heat.
2. Add the chopped onion and minced garlic. Sauté until the onion becomes translucent.
3. Stir in the sliced okra and diced tomatoes. Cook for about 5 minutes, allowing the vegetables to soften.
4. Pour in the broth and water. Bring the mixture to a gentle boil.
5. Season with ground cumin, salt, and pepper. Adjust the seasoning to your taste.
6. If desired, add cooked chicken or shrimp for extra protein.
7. Simmer the soup for 15-20 minutes, allowing the flavors to meld.
8. Serve the okra soup hot, and enjoy!

Nutrition Facts (approximate, per 100g):

• Calories: 35
• Protein: 1.5g
• Carbohydrates: 7g
• Fiber: 3.2g
• Fat: 0.5g

Tips For Cooking Okra In A Keto-Friendly Way

As someone who loves to cook and eat keto-friendly meals, I have discovered a few tips for cooking okra that make it a delicious addition to my diet. Here are some of my favorite tips:

1. Choose Fresh Okra

When selecting okra, choose fresh ones that are firm and bright green in color. Avoid ones that are soft or discolored, as they may be past their prime.

2. Roast or Fry Okra

Roasting or frying okra is a great way to add flavor and crunch to this low-carb vegetable. To roast okra, simply toss it in olive oil and seasonings of your choice, then roast in the oven until tender and crispy. To fry okra, coat it in a keto-friendly breading and fry until golden brown.

3. Pair Okra With Other Low-Carb Ingredients

Okra pairs well with a variety of low-carb ingredients, such as tomatoes, onions, and garlic. For a satisfying keto-friendly meal, try sautéing okra with these ingredients and serving it over cauliflower rice.

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