What are the nutritional benefits of okra? A comprehensive guide

The tender pods of okra are tender and smooth in texture, with a unique flavor and high nutritional value, comparable to ginseng (known as "green ginseng" in Japan and South Korea), yet more suitable than ginseng for daily dietary supplementation. It can be stir-fried, boiled, served cold, canned, made into soup, or quick-frozen for processing. The young fruit also contains a mucilaginous substance that aids digestion, treats gastritis and gastric ulcers, protects the liver, and enhances physical endurance. The tender leaves are also edible. The flowers, seeds, and roots have therapeutic effects on malignant sores and carbuncles, and possess certain anti-cancer properties. The seeds contain relatively high amounts of potassium, calcium, iron, zinc, manganese, and other minerals, and can be used to extract oil, protein, or as a coffee substitute.

Nutritional value of okra

Nutritional composition table per 100 grams of yellow okra:

Nutrient Content Nutrient Content Nutrient Content Edible portion 88 g Water 86.2 g Energy 37 kJ Protein 2 g Fat 0.1 g Carbohydrates 11 g Dietary fiber 3.9 g Cholesterol 0 mg Ash 0.7 g Vitamin A 52 mg Carotene 310 mg Retinol 0 mg Thiamine 0.05 mcg Riboflavin 0.09 mg Niacin 1 mg Vitamin C 4 mg Calcium 45 mg Phosphorus 65 mg Potassium 95 mg Sodium 3.9 mg Magnesium 29 mg Iron 0.1 mg Zinc 0.23 mg Selenium 0.51 mcg

Culinary value of yellow okra

Yellow okra can be prepared in many ways: served cold, stir-fried, deep-fried, or made into soup. The main methods of use are as follows:

1. Cold salad. Gently remove the stem end, place in boiling water for 2 to 3 minutes, remove, rinse quickly with cold water, cut into thin strips, and dress with various seasonings.

2. Stir-frying. Remove the stem end, place in boiling water for about 30 seconds, remove and drain, cut into 1 cm thick slices and set aside. Take lean pork, slice it, stir-fry quickly in hot oil, then add the okra slices, stir-fry quickly over high heat, add seasonings, and transfer to a plate.

3. Deep-frying. Take an appropriate amount of flour, add 1 egg, and mix with water to a batter consistency, with appropriate seasonings. Coat the stemmed okra in the batter, deep-fry in oil until creamy yellow, remove and plate, and serve with dipping sauce.

4. Soup. Divided into flower soup (which is further divided into fresh flower soup and dried flower soup), tender pod soup, and root soup. They can be made into quick soups with fresh meat or eggs, while the dried flowers and roots can respectively be used to make slow-simmered soups.

Cooking recipes for yellow okra

As a health vegetable, yellow okra can be stir-fried plain, or stir-fried with pork, shrimp, squid, eggs, and more. It can also be served cold, deep-fried, added to soup, or cooked in a hot pot. You can truly eat it however you like. When eaten, the uniquely smooth, fragrant, and tender quality of yellow okra will surely leave you unable to forget it!

1. Plain stir-fried okra

[Main ingredient] 250 g yellow okra.

[Secondary ingredients] Refined salt, vegetable oil, chopped scallions, sesame oil, soy sauce.

[Preparation] Take the quick-frozen yellow okra out of the freezer, and once it has softened slightly (if the temperature is low, you can rinse it once with warm water), cut it diagonally into thin slices. Heat a wok, add vegetable oil, sauté the chopped scallions until fragrant, then pour in the yellow okra and stir-fry. Add refined salt and a small amount of water, add an appropriate amount of sesame oil and soy sauce according to personal preference, mix evenly, and remove from the wok once cooked.

[Characteristics] Green as jade, with seeds like pearls, crisp, tender, and smooth, full of juice, with the effects of promoting appetite, aiding digestion, and strengthening the liver and kidneys. Friends who like spicy flavors can chop or slice chili peppers and stir-fry them in the wok together with the yellow okra.

2. Stir-fried okra with shredded pork

[Main ingredients] 250 g yellow okra, 100 g pork.

[Secondary ingredients] Refined salt, cooking wine, vegetable oil, soy sauce, ginger mince, starch.

[Preparation]

① Take the quick-frozen yellow okra out of the freezer, and once it has softened slightly, cut it into 1-inch sections and then lengthwise into strips; set aside.

② Cut the pork into shreds, add cooking wine, soy sauce, refined salt, ginger mince, and starch, mix evenly, and marinate for a while; set aside.

③ Heat the wok, add oil, add the marinated pork shreds, stir-fry until they separate and change color, then remove and set aside.

④ Heat the oil in the wok, add the yellow okra, add a little water and refined salt, stir-fry until it changes color, then add the pork shreds and stir-fry evenly.

[Benefits] Nourishes yin and moistens dryness, strengthens the spleen and regulates the intestines. Especially suitable for therapeutic diets for those weakened after illness and for the elderly.

3. Cold dressed okra

[Main ingredient] 20 yellow okra pods (about 250 g).

[Secondary ingredients] Soy sauce, vinegar, ginger mince, sesame oil, chili oil, bean paste, or various other seasoning sauces.

[Preparation] Take the quick-frozen yellow okra out of the freezer and put it directly into boiling water to blanch for several minutes until cooked, then remove and arrange neatly on a plate. According to your own preference, prepare a dressing with soy sauce, vinegar, ginger mince, sesame oil, chili oil, or other seasoning sauces, pour it over the yellow okra, or dip the yellow okra into the prepared dressing before eating.

[Characteristics] The flesh is tender, crisp, and refreshing, with a fragrant and smooth taste when eaten. Friends from the north may prefer this way of eating it. In addition, some high-end hotels and Western restaurants combine yellow okra, purple cabbage, cherry tomatoes, and other ingredients into a colorful salad, which is also very popular.

4. Soft-fried okra

[Main ingredients] 20 yellow okra pods (about 250 g), 1 egg.

[Secondary ingredients] Refined salt, chicken essence, flour, pepper powder, starch, salt and pepper mix.

[Preparation] Add a little refined salt, chicken essence, and pepper powder to the flour and starch, crack in the egg, and add an appropriate amount of water to make a thin batter. Then soak the whole or strip-cut yellow okra briefly in the prepared batter, deep-fry in oil until golden brown, remove, place on a plate, and arrange well.

[Characteristics] Dipping it in a little salt and pepper mix or sauce when eating will make the flavor even better! But friends who are prone to internal heat should be careful to restrain themselves a bit! After the fragrance comes out, add the okra and tomatoes, stir-fry over medium-low heat for 2.3 minutes, then add salt and the remaining minced garlic (if the tomatoes are the type with less water, you can add a little water during stir-frying), and once the okra softens, it is ready to serve.