How To Make A Meatless Meal Using Okra — Caribbean Style

Okra, also known as “lady’s finger” or “bamia,” is not only a popular vegetable of North-East African origin, but it’s also one of the most nutritious vegetables that could ever grace a plate and by extension the dining table.

Okra is low in calories and rich in dietary fibers. It is also vitamin packed — composing healthy amounts of Vitamin A, C, and K. It is also a rich source of folates as well as many important minerals such as iron, calcium, manganese, and magnesium.

It is widely used and a favorite among people from the Caribbean.

Now, this is one way of preparing Okra — Spicy Okra Recipe.


  • 1 tsp, salt
  • 1/2 tsp, black pepper
  • 2 tbsp, vegetable oil
  • 2 (28 ounces) cans tomatoes (diced)
  • 2 medium onions, (chopped coarsely)
  • 1 lb. medium okra (cut)
  • 2 habanero chili pepper


  1. Rinse the okra in a strainer.
  2. Heat oil in a large skillet on medium heat.
  3. Sauté the onions till it’s golden (for around three min.)
  4. Add the tomatoes, juices, and the chili. Stir and bring it to boil. Keep heating until the tomatoes become soft and the liquid decreases by half (usually takes five to ten min.)
  5. Add okra to the skillet. Stir carefully till the okra has become soft (usually at least five min.)
  6. Add pepper and salt by stirring them in. Then remove the chili.
  7. Serve warm.

Jenny Cooke, Readers Bureau, Fellow

Edited by Jesus Chan

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