What do you know about okra? It’s slimy, right? And hairy. It goes into gumbo and lots of soups, stir-fries and stews, especially of the Filipino persuasion. And pickles — it makes nice pickles. And tempura.
OK, so it’s not such an oddball vegetable, even if most people’s first reaction is "slimy." Research has shown it to be high in fiber and flavonoids, compounds that fight disease, and could be beneficial to those with diabetes. It grows well in Hawaii and has long been available at farmers markets and in Chinatown.
Over the last months, though, local okra has been more common in supermarkets, under the Mauka Harvest label, produced by Ho Farms.
A few days back, Rose Galdeira called to say she’d been given an okra plant and now has lots of okra that she doesn’t know what to do with. This coincided with my discovery of Mauka Harvest at my neighborhood Safeway. I sent Galdeira some recipes and started experimenting myself.
Shin Ho, operations manager for Ho Farms, best known for its tomatoes, cucumbers and long beans, says the okra has been available for about two years but has been getting into more grocery stores lately.
Twelve-ounce packages of Mauka okra (at $4 to $5) comprise three varieties, Ho says: the basic heirloom green, a hybrid red type called Carmine Splendor and a short, stubby variety called Star of David.
She was concerned at first whether people would buy so much okra at a time but says the packages have attracted a good following. Pickles made with the red okra are popular at the Kapiolani Community College Saturday farmers markets.
Still, do you fear the slime? Ho says the trick is light handling. Keep the okra whole, and if you stir-fry it, don’t flip it too often.
I’ve tried them grilled and roasted — no slime. This recipe combines okra with other vegetables that roast nicely to make a hearty vegetable stew. It makes a good side dish, or serve it with rice or crusty bread for an entree.
ROASTED OKRA STEW
12-ounce package okra
2 medium zucchini (about 1 pound)
2 medium eggplant (about 3/4 pound)
3 large tomatoes (about 1-1/2 pounds)
1 large onion (about 1/2 pound)
1/4 cup olive oil
2 large cloves garlic, minced
1/4 cup minced basil
1/2 teaspoon minced chili peppers or dried chili flakes
2 tablespoons balsamic vinegar
Heat oven to 400 degrees.
Trim stems off okra but don’t cut into the pods. Cut each zucchini and eggplant in half lengthwise, then in half again to make 4 pieces. Cut tomatoes and onion into 4 wedges each. Place on rimmed baking sheet. Drizzle with oil and turn pieces to coat.
Roast in oven until slightly browned and tender, turning once and removing pieces as they are done. Eggplant will take 10 to 15 minutes, okra and onion about 20 minutes, tomatoes and zucchini 25 to 30 minutes.
Let cool slightly, then cut into 1/2-inch pieces, retaining all juices. Combine vegetables and juices in a bowl; toss with garlic, basil, chilies and vinegar. May be served hot, cold or at room temperature. Taste before serving and sprinkle with a little salt if necessary. Serves 6 as a main dish.
Approximate nutritional analysis, per serving (without optional salt): 170 calories, 10 g fat, 1.5 g saturated fat, no cholesterol, 20 mg sodium, 19 g carbohydrate, 6 g fiber, 10 g sugar, 4 g protein
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Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S. Write "By Request," Honolulu Star-Advertiser, 7 Waterfront Plaza, Suite 210, Honolulu 96813; or email requests to bshimabukuro@staradvertiser.com.
