Ingredients 1 kg fresh okra, cleaned 1 tbsp coarse salt 1/3 cup olive oil 2 dry onions, finely chopped 2 clov. garlic 1 tbsp tomato paste 1 kg fresh grated tomatoes 1/3 cup wine vinegar 1/2 bndl. parsley, finely chopped Salt Pepper Expert Tip Dr. Tasos Papalazarou Pair it with a slice of whole-grain bread and a piece of feta (30 g) and you enjoy a unique taste of Greece, full of nutrients and very low in calories. Specifically, okra is an excellent source of vitamin K, which is essential for good bone function. It also contains vitamins C and A and carotenoids, all necessary for the proper function of our immune system. In fact, the latter (mainly lutein and beta-carotene) show notable antioxidant activity, blocking the action of dangerous free radicals. It is worth noting that pairing them with foods rich in fats (olive oil and feta) further increases their bioavailability and elevates the nutritional value of the dish. TAGS SAVORY OKRA LOW BUDGET MAIN COURSES LENTED FOOD LIGHT VEGAN GREEK SUMMER FOODS TRADITIONAL FOODS Ingredients 1 kg fresh okra, cleaned 1 tbsp coarse salt 1/3 cup olive oil 2 dry onions, finely chopped 2 clov. garlic 1 tbsp tomato paste 1 kg fresh grated tomatoes 1/3 cup wine vinegar 1/2 bndl. parsley, finely chopped Salt Pepper Instructions Clean the okra with a small sharp knife, trimming the casing around the cap by paring it into a cone shape, as if peeling it. Take care that the cap stays attached to the okra and does not open or split. Once finished, wash and drain them well. Place them in a tray, pour the vinegar over them, and sprinkle with coarse salt. Toss lightly so the vinegar reaches all of them. Let them rest for about 1 hour. In summer, set them out in strong sunlight. Heat half the olive oil in a pot and brown the okra over high heat for 3 to 4 minutes, without much stirring. Simply shake the pot by its handles. Add the onion and sauté for 3 to 4 minutes, until translucent. Add the garlic and sauté for 1 minute. Add the tomato paste and work it into the base of the pot for 1 minute. Next, add the grated tomato. Season with salt and pepper and simmer over medium heat for about 25 minutes, until the okra softens but does not break down. Finally, add the remaining olive oil and the parsley. Cook for a few more minutes, until the okra turns glossy and is left with its oil and only a little sauce. Taste the dish and, if needed, add 2 to 3 pinches of sugar. Usually, when the tomatoes are fresh they are sweet and the sugar is unnecessary. The dry onion also lends sweetness and thickens the sauce nicely. If you use store-bought tomato, you will certainly need a little sweetness. Serve hot or at room temperature, with feta cheese and fresh bread. Tips When buying okra, make sure the color is bright green and the flesh stays firm, without bending easily. The secret to perfect okra is the right combination of vinegar and heat. This is how you avoid the unwanted “sliminess” they can give the dish. Success lies in finishing the cooking with a little thickened sauce bound with its oil, so the dish turns properly glossy. Another important secret is to cook them only as much as needed, so they don’t fall apart. This is achieved with medium heat and no stirring with a spoon, since okra breaks down easily. Stirring is done only by gently shaking the pot. If you use store-bought concasse tomato, you will need about two 400 g (14 oz) packages. Choose whole peeled tomatoes and purée them in the blender for a better sauce. In this case, also add 1 cup of water to the recipe. Water is not necessarily required. Okra holds a lot of moisture, and fresh tomato does too. If you use store-bought tomato, however, water is necessary. Add just enough to half-cover the ingredients in the pot. Frozen okra does not need thawing. Add it straight to the pot from the freezer. TAGS SAVORY OKRA LOW BUDGET MAIN COURSES LENTED FOOD LIGHT VEGAN GREEK SUMMER FOODS TRADITIONAL FOODS
