Roasted Okra Creole

Staff Writer
Roasted Okra Creole
Roasted Okra Creole
MeatlessMonday.com

Roasted Okra Creole

The holy trinity of onion, bell pepper, and celery are sautéed with garlic and tomatoes, then seasoned with allspice, paprika, and cayenne. Okra is browned in the broiler for a smoky taste and irresistible texture before it's sprinkled throughout the spicy tomato base. This recipe comes to us from Donna of Fab Frugal Food.

8
Servings
96
Calories Per Serving
Deliver Ingredients

Notes

*Note: If using frozen okra, make sure to thaw it first.

Ingredients

  • 3 Tablespoons olive oil
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 1 stalk celery, diced
  • 3 cloves garlic, minced
  • One 28-ounce can diced tomatoes
  • 2 bay leaves
  • 1/4 Teaspoon allspice
  • 1 Tablespoon paprika
  • 1 Teaspoon cayenne sauce
  • 1 Teaspoon salt
  • 1/2 Teaspoon red pepper flakes
  • 16 Ounces fresh or frozen okra, cut into chunks*

Directions

Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the onion and sauté until the onion begins to soften, about 2 minutes. Add the bell pepper, celery, and garlic and cook until the garlic becomes fragrant, about 1 more minute.

Stir in the diced tomatoes and bay leaves. Season with the allspice, paprika, cayenne sauce, salt, and red pepper flakes. Reduce the heat to low and simmer, covered, for about 30 minutes, stirring occasionally.

Turn on the broiler. Toss the okra in the remaining olive oil and spread on a baking sheet in a single layer. Broil the okra about 6 inches from the heat, about 3-5 minutes. Remove the okra from the oven and flip with a spatula. Return the okra to the oven and broil until the other sides are browned, about 2-3 minutes. Stir the okra into the tomato mixture and enjoy.

Okra Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Okra Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
6g
9%
Sugar
5g
N/A
Saturated Fat
0.8g
4%
Protein
2g
5%
Carbs
11g
4%
Vitamin A
74µg
8%
Vitamin B6
0.3mg
16.7%
Vitamin C
39mg
66%
Vitamin E
2mg
9%
Vitamin K
27µg
34%
Calcium
93mg
9%
Fiber
5g
19%
Folate (food)
50µg
N/A
Folate equivalent (total)
50µg
12%
Iron
1mg
7%
Magnesium
49mg
12%
Monounsaturated
4g
N/A
Niacin (B3)
2mg
8%
Phosphorus
67mg
10%
Polyunsaturated
0.8g
N/A
Potassium
457mg
13%
Riboflavin (B2)
0.1mg
6.8%
Sodium
311mg
13%
Thiamin (B1)
0.7mg
47.2%
Zinc
0.6mg
3.8%