Someone left me a comment, “ko derere munobika here?” (“Do you cook okra?”) I laughed heartedly but when I went to the local store and saw fresh okra on the shelf, I knew I had to pay homage to my grandmother (gogo) while answering the question of the reader. “Hongu derere ndinobika ende sandi kunaka ikoko!” (“Yes, I do cook okra and it is delicious!”) But why okra? It is weird looking and slimy. Turns out,this low calorie vegetable is filled with fiber, vitamin A, vitamin C, folate and vitamin K. Kick up the heat with fresh pepper, (I like peri peri peppers) and you add capsaicin which is touted as having heart protective qualities. This is may be my grandmother’s recipe but many women in Southern and Eastern Africa prepare it this way too. Serve with sadza/ugali/fufu/pap/ nshima for a relatively low calorie meal. Let’s get cooking. 
Bring a little bit of water to the boil. Use less water if you like your okra thick. I highly recommend using less water as you can always add more at a later time. If you add too much water at this stage the okra may be too runny.
Add the sliced okra and tomatoes to the boiling water and beat with a fork (almost like you are beating eggs for scrambled eggs). If adding hot peppers, this would be the time to do so.
Beat okra until “soup” consistency with minimal chunks of visible okra.( It should be like a drinkable liquid). If too thick, add water.
Serve hot with sadza/ugali/fufu/pap/nshima…..this is not something you want to eat with rice. Oh, and forks are not recommended!
Estimated Nutrient Content of Select African Okra Dishes
|
|
Calories (KiloJoules) |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
Fiber (g) |
|
Okra, boiled |
39 (162) |
1.9 |
4.7 |
0.2 |
2.5 |
|
Okra relish without oil
|
16 (67) |
0.9 |
3.7 |
0.2 |
1.9 |
|
Okra relish with oil
|
74 (309) |
0.8 |
4.7 |
6.2 |
1.3 |
|
Okra relish with coconut milk
|
51 (213) |
1.2 |
5.7 |
3.2 |
0.0 |
|
Okra, fried |
106 (444) |
1.0 |
4.5 |
10.2 |
1.5 |
|
Okra pod, raw |
31 (128) |
2.0 |
3.8 |
0.1 |
3.2 |
|
Okra, fried in Safflower Oil (Bhindi Curry) |
268 (1124) |
4.6 |
14.3 |
18.8 |
6.3 |
Beauty Secret from Zimbabwe (linahan nhjmun sonblog.wordpress.com)
Sources: Lukmanji Z., Hetzmark E., Mlingi N, Assey V., Ndossi G.,, Fawzi W. Tanzania food composition tables. MUHAS-TFNC, HSPH, Dar es Salaam Tanzania 2008; South African Food Composition Tables,
Disclaimer: The nutrient composition of food is based on current published food composition data and is accurate to the best of our knowledge. This information should be used for personal use and does not replace the advice of a well trained professional.
