Okra and Tomatoes

Sometimes you get stuck in a veggie rut. You’re tired of steamed broccoli and green beans. I get it. It’s nice to have some other choices that aren’t going to take too much time. Vegetable side dishes can be hassle-free and packed with flavor. The following is my quick go-to okra and tomatoes recipe that is sure to please the fam and their tummies. 

It’s Convenient and Economical

We all need those reasonably priced and fast choices. This is one that won’t break the bank, packs lots of nutrients and can be done with 5 ingredients or less. I like to keep bags of frozen okra on hand. Okra does well in the freezer, holding form and crunch. Snag a bag or two for those weeks where you feel like home cooking or you need something to tag onto a meal.

You’ll want to have the following items on hand:

• 1 bag of frozen okra

• 1 white or sweet onion

• 2 cloves of garlic (used minced if fresh is not on hand)

• 1 can of petite diced tomatoes

• 1 Tbsp of olive oil

• Salt and pepper as needed

  
  

  
  

  
  

Today’s groceries are not cheap. This is one side that doesn’t cost a fortune. To save money, I often buy my groceries from Walmart and Aldi’s. The items here were under 2 dollars each! The frozen bag of okra for $1.54. The petite diced tomatoes were $1.48, and the onion ran about $ 0.67 cents. I usually have garlic and oil at home. That makes a large pot (enough to feed my family of five), bringing the dish to a total of $3.69. 

Why not just buy the okra and tomatoes in the can? With this recipe, I control the sodium and sugar. 

It’s Nutrient and Fiber-Dense

It’s not often you find a veggie that packs protein along with fiber and rich-nutrients. Okra is one of those high fiber veggies you could eat anytime of the year, and the prep is not a hassle. Even better, you get a bit of protein in there as well to keep you satisfied. You’ll get about 3 grams of protein from a cup of cooked okra. Add to that the 3 grams of fiber that it packs, and you have a solid option that helps fill you up without weighing you down

Vegetable side dishes, though, don't have to come from the fridge. Sometimes they can come from the freezer, offering taste and nutrition. Frozen okra has a good deal of extra water. I like to defrost it a bit and then dry it so that the okra gets more of a tomato taste. Dump the back into a dish and allow it to sit out for a bit. You can do this in the fridge. For those in a rush, pop the okra into the microwave on defrost. 

I love onions with any of my veggies, so whenever I can sneak it into my dishes, I try to do it. A medium onion adds approximately 13% of your daily vitamin C and provides some magnesium and potassium and B6. Of course, if you’re not a fan, you can skip this step. 

Grab a pot. I prefer my dutch oven as it holds heat well. Turn the burner to medium and add in your oil. After a minute, drop in your sliced onion. Allow to cook for 5 minutes or until it begins to soften. Lower the heat if needed to prevent burning. 

When the onions are soft, drop in the diced garlic. Stir and allow to cook for 2-3 minutes. The fragrance will hit you!

Garlic packs flavor, and it is one of the oldest spices used, going back about 9,000 years. It’s certainly a favorite in our house. My mom had a stroke years ago, and I work hard to keep my cholesterol low and encourage heart health. Fun fact about garlic–it’s heart healthy. So it’s not good for keeping away the vampires, but it’s been known to help reduce the risk of blot clots as well. Powerful taste and nutritious food are two major wins in my book.

Now, it’s time to add the star ingredient. Drop in your okra and stir consistently for a few minutes. I like to let it cook some before the tomatoes go in. Here the frozen

Finally, the tomatoes go into the pot. I used a can from the cabinet. It’s good to have a few on hand so I don’t have to run to the store. Now, if you’re not interested in canned veggies, slice a few fresh tomatoes and use those instead. Allow your ingredients to cook for about 20 minutes on the stove, giving the flavors a chance to come together.

It's Easy To Pair With Other Sides

I have a side but that’s not enough. This pot is likely to feed you for a day or two, and you can pretty quickly turn it into a larger, hardier meal. My family always enjoys some steamed brown rice with it. I use my rice cooker, dump in the rice with some vegetable broth and allow it to cook. Then, I store the batch in the fridge. Pour the okra and tomatoes over it for a warm, filling meal. 

Another option is to keep our homemade cornbread in the freezer. Pop that out and make a house salad. You’re getting a variety of greens and lots of flavor. Cornbread is a good carbohydrate to have on hand for those days when you don’t want to mess up the kitchen but you need something extra to pair with your side.

This is one of those vegetable side dishes takes me back to my childhood, visiting my grandparents. We always had cornbread and biscuits on the table. My grandfather insisted. These vegan options done ahead of time and stored for convenience allow me a quick and fond trip back home. Make okra a staple for your dinner table. Create those memories and relish the flavor.

Recipe

Ingredients

• 1 12 oz bag of frozen okra
• 1 can 32 oz petite diced tomatoes
• 2 cloves of garlic
• 1 yellow onion
• 1 Tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Defrost the okra on the counter or in the microwave. Dry off.
2. Slice the onion and chop the garlic. Set it aside. 
3. Place the Dutch Oven on the stove, and turn the eye to medium. Add 1 tablespoon of oil to the pot. Allow to warm up.
4. Add the onion into the pot with the oil and stir. Cook for 3-5 minutes until the onions are soft and slightly opaque.
5. Add the garlic and stir. Simmer for 2-3 minutes until fragrant.
6. Add the okra and continue to stir. Avoid letting the okra stick to the pan.
7. After a couple of minutes add the tomatoes. Stir. Place the lid on the pot, and allow to cook on low for 20 minutes. Stir occasionally.
8. Add salt and pepper to taste.