Okras are the kind of food that either you love or hate. If you love okras like we do, then give this recipe a try! You love it for sure!!!
Oven Baked Okra
Ingredients
- 1kg okras
- 400 gr tomatoes
- 400 ml vegetable stock or 400 ml water with 2tsp vegetable stock in powder
- 1 tsp sweet chili flakes
- 2 medium carrots
- 1 large or 3small onions
- 4 tbsp. olive oil
- 1 tsp dried oregano
- salt
Instructions
Clean the okras and cut stems (if they are fresh). If not, skip this first part and move to place all the okras in a tray with salt and vinegar and let them stay like this for about 30 minutes.
Rinse the okras and place them back in a tray.
Preheat the oven on 180oC.
Blend together tomatoes with vegetable stock and carrots with a hand blender until smooth. Pour over the okras and shake the tray until evenly spread.
Cut onion in slices and mix them in the tray.
Sprinkle salt, pepper and sweet chili flakes on top, mix gently and place in the oven.
Bake for 35-40 minutes or until the okras are soft. If needed pour some more water in.
Remove from the oven when ready and sprinkle some oregano.
NUTRITION FACTS PER SERVING
| CALORIES | 144 kcal |
| TOTAL FAT | 8.1 g |
| SATURATED FAT | 1.2 g |
| TRANS FAT | 0 g |
| CHOLESTEROL | 0 mg |
| OMEGA 3 | 0.1 g |
| OMEGA 6 | 0.8 g |
| TOTAL CARBOHYDRATES | 17 g |
| DIETARY FIBER | 6.1 g |
| SUGARS | 5.5 g |
| PROTEIN | 3.6 g |
| Vitamins | serving |
|---|---|
| Vitamin A | 215 mcg |
| Vitamin D | 0.0 mcg (0 IU) |
| Vitamin E | 2 mg |
| Vitamin K | 53.9 mcg |
| Vitamin C | 41.8 mg |
| B1 (Thiamine) | 0.3 mg |
| B2 (Riboflavin) | 0.1 mg |
| B3 (Niacin) | 1.9 mg |
| B6 (Pyridoxine) | 0.4 mg |
| B12 (Cobalamin) | 0.0 mcg |
| Choline | 24 mg |
| Folate | 98.6 mcg |
| Minerals | serving |
|---|---|
| Iron | 1.3 mg |
| Calcium | 134 mg |
| Magnesium | 89.7 mg |
| Zinc | 1 mg |
| Iodine | 0.3 mcg |
| Selenium | 1.2 mcg |
| Copper | 0.2 mg |
| Manganese | 1.2 mg |
| Phosphorus | 111 mg |
| Sodium | 250 mg |
