How to Cook Okra: Oil-Free Saute
Okra is one of those vegetables that pops up in a CSA or at the farmer’s market and you’re lost on what to do. If overcooked, okra can become slimy and unappetizing. To prevent this from happening, a quick, oil-free saute is a delicious way to cook okra. With fresh tomatoes and herbs, this makes a lovely summer side dish.
Make it a Plant-Based Vegan Meal
To stretch this side dish into a plant-based meal, toss the okra with cooked whole wheat pasta. Or, open a can of cannellini beans and combine with leftovers for a delicious, protein-packed vegan lunch. You can even serve it over a pre-cooked Quinoa Rice blend for a big vegan bowl.
Watch this Video to Learn How to Oil-Free Steam Saute:
Chef Katie’s Plant-Based Cooking Tips:
Fresh Herb Tip: Use up whatever fresh herbs you have on hand. Parsley, cilantro, basil, thyme, and tarragon are all delicious. You can even throw in some diced jalapeno pepper for an extra kick.
Oil-Free Steam Sauté Tip: If the pan becomes too dry and the veggies start to burn, simply add a little bit more water (about 2 tablespoons is just right). If there’s still a lot of water left in the pan at the end of cooking, crank up the heat and stir continuously. This will help the excess water steam off while also intensifying the flavor.
Recipe Homage: This recipe was based off of the Food Network’s Okra with Tomatoes. Their recipe uses oil, but I’m on a mission to get rid of empty calories…oil-free cooking is where it’s at!
Steam Saute Tip: If the pan becomes too dry and the veggies start to burn, simply add a little bit more water (about 2 tablespoons is just right). If there’s still a lot of water left in the pan at the end of cooking, crank up the heat and stir continuously. This will help the excess water steam off while also intensifying the flavor. 
Chef Katie’s Tip for Flavor: Cut the okra in half length-wise for beautiful, large pieces. This will give help retain some of the crisp texture of the okra, without letting it get too slimy 
Cooking the Okra quickly helps prevent it from getting slimy 
Herb Tip: I used fresh basil for this recipe, but you can use whatever fresh herbs you have on hand. Parsley, cilantro, thyme, and tarragon all add healthy, bright flavor
Easy Oil-Free Sauteed Okra
- Easy
- Servings: 4
- Ready In: 20 minutes
If you like this recipe, you’ll also like: Bulgur Stuffed Zucchini Boats, Gemelli Pasta with Leeks, Corn, and Zucchini Ribbons, Watermelon Heirloom Tomato Salad (Oil-Free, Vegan), and Brandywine Tomatoes Stuffed with Greek Cauliflower “Rice”.
Easy Oil-Free Sauteed Okra
Ingredients
- 1 sweet onion
- 2 cloves garlic
- 4 cups whole okra about 1 pound
- 1 pint cherry tomatoes
- 2 tablespoons fresh basil or other herbs like parsley, cilantro, thyme, or tarragon*
Instructions
- To Oil-Free Sauté the Okra: In a wide pan, heat ½ cup of water over high heat until simmering. Peel and thinly slice the onion. Add the sliced onion and sauté 7-8 minutes, until soft. Chop the garlic. Halve the okra lengthwise. Add the garlic and okra to the pan with the onion. Sauté over high heat, stirring often, until the okra is tender but still bright green. It should take about 5-7 minutes for this to happen.
- Halve the cherry tomatoes and roughly chop the herbs. After the okra becomes tender, add the tomatoes and herbs. Cook another 1-2 minutes, just until the tomato are warm and starting to break down. Remove from the heat and serve immediately.Okra is one of those vegetables that pops up in a CSA or at the farmer’s market and you’re lost on what to do. The trick is not to overcook it or it can be slimy. This quick, easy recipe for oil-free sauteed okra. makes a delicious side dish. Toss with whole wheat pasta for a satisfying dinner or enjoy cold leftovers tossed with cannellini beans for a gluten-free lunch.
Notes
Easy | Servings: 4 | Ready In: 20 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (9.5 ounces).
Calories 78.03
Calories From Fat (5%) 4
% Daily Value
- Total Fat 0.49g <1%
- Saturated Fat 0.03g <1%
- Cholesterol 0mg 0%
- Sodium 20.86mg <1%
- Potassium 575.97mg 16%
- Total Carbohydrates 17.76g 6%
- Fiber 4.8g 19%
- Sugar 8.21g
- Protein 3.33g 7%
- Calcium 38.28mg 4%
- Iron 109.8mg 610%
- Vitamin A 860.02IU 17%
- Vitamin C 14.81mg 25%
Shopping and Gear List
- Minsley Organic Cooked Brown Rice with Quinoa Cup, 4.2 Ounce (Pack of 12)
- Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
- Simply Organic Italian Seasoning Certified Organic, 0.95-Ounce Container
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