September 23, 2025
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Okra: The Slimy Superfood 

By Ella Orabone and Anna-Kay Reeves

For some of us, okra is associated with a slippery, slimy mouthfeel that isn’t all that desirable. But, when prepared or pickled properly, okra has a rich, almost meaty, taste and texture, and its uniquely slimy consistency becomes the glue that holds a dish together. Okra is an edible flowering plant that is part of the mallow family (related to cotton, cocoa, and hibiscus) and originated in Africa. Okra dishes are featured throughout our cooking and nutrition education course “What’s the Soul in Our Food?” from The Happy Kitchen / La Cocina Alegre®. Recipes featured in “What’s the Soul in Our Food?”, SFC’s first cooking and nutrition course designed by and for Black Texans, come from a variety of sources including The Rise: Black Cooks and the Soul of American Food.

Also known as “lady’s fingers” or “gumbo” in some regions, this extremely drought- and heat-tolerant plant grows well in warm climates and offers consumers a wide variety of nutritional benefits. Okra grows well in Texas summers, and can sometimes be the only surviving plant on those over 100F days. Read on for more facts about okra’s slimy nature, why okra is so good for you, and how to plant okra in your garden this summer.  

 

Why is Okra Slimy? 

Okra pods are known as “mucilaginous,” which results in a slimy or gooey mouthfeel when cooked. This “mucilage” or slime contains soluble fiber that we can digest. The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation.  

Some folks enjoy this texture, while others try to mask the slippery nature of the pods. Keeping the pods intact and briefly cooking (think stir fry) can help to minimize the sliminess of the pod. Adding acidic ingredients (lemon juice, tomatoes, or vinegar) can all help. In the traditional gumbo recipes, the pods are cooked for long amounts of time that will eventually break down the mucilaginous materials.  

 

Nutritional Benefits of Okra 

Okra is a low calorie vegetable at  just 30 calories per 100 g and contains no saturated fats or cholesterol. Because of these properties, okra is often recommended by nutritionists in cholesterol controlling and weight reduction programs. But the health benefits go beyond what okra doesn’t have; okra is rich in  dietary fiber, vitamins, and minerals such as iron, calcium, manganese, and magnesium. 

Vitamin A, B, C’s

The pods are a good source of vitamin A and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. These compounds are known to have antioxidant properties and are essential for vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers. 

They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. 

The okra pods are also an excellent source of vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals. 

Tomato and Peach Salad with Okra

Check out one of the recipes featured in “What’s the Soul in Our Food?”, Tomato and Peach Salad with Okra, Radishes and Benne Seed Dressing. Adapt this recipe to late summer and early fall by substituting peaches with seasonally available sweet greens like spinach and lettuce. This recipe is by chef and food historian Marcus Samuelsson and is featured in his book The Rise.

 

How to Plant Okra:  

  • Plant outdoors when soil temperatures are above 60F.  
  • Sow seeds one inch deep and four inches apart. (You can soak seeds for faster germination rates.) You will need to thin the seeds out once they start to grow – 12-15 inches apart for short varieties and 18-24 inches for taller varieties.  
  • Okra grows well in the heat and with limited water. Seed pods are ready to be harvested 48-80 days after sowing depending on the variety.  
  • Pick pods while they are small and tender (about the length of your index finger), between 3-6 days after flowering.  
  • Wear gloves and long sleeves when cutting the okra because most varieties are covered with tiny spines that will irritate your skin, unless you have a spineless variety.