Okra Salad
Delight your taste buds with this vibrant and refreshing Okra Salad, a perfect side dish bursting with color and flavor. Tender blanched okra is paired with juicy cherry tomatoes, crisp red onions, and a sprinkle of fresh parsley, all brought together by a zesty dressing of lemon juice, extra virgin olive oil, garlic, and a touch of red chili flakes for subtle heat. This quick and easy recipe, ready in just 20 minutes, is packed with nutritious ingredients and offers a perfect balance of textures—crisp, tender, and juicy. Whether you serve it chilled or at room temperature, this healthy okra salad is a bright addition to any summer gathering or weeknight dinner. Explore this unique way to elevate your favorite seasonal vegetables today!
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Recipe Information
Ingredients
- 300 grams fresh okra
- 150 grams cherry tomatoes
- 1 small red onion
- 2 tablespoons fresh parsley
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 small garlic clove
- 0.25 teaspoons red chili flakes
Instructions
Wash the okra under cold water and dry them with a kitchen towel. Trim the ends and cut the okra into thin, round slices.
Bring a pot of salted water to a boil. Add the sliced okra and blanch for 2-3 minutes until tender but still slightly crisp. Immediately drain and transfer the okra to a bowl of ice water to stop the cooking process. Drain again and set aside.
Halve the cherry tomatoes and thinly slice the red onion. Finely chop the parsley. Mince or grate the garlic clove.
In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, red chili flakes, and the minced garlic to create the dressing.
In a large mixing bowl, combine the blanched okra, cherry tomatoes, red onion, and parsley. Pour the dressing over the salad and gently toss to coat all the ingredients evenly.
Taste and adjust seasoning if needed. Add a pinch of salt or a bit more lemon juice for additional brightness.
Transfer to a serving platter or bowl. Serve immediately or chill in the fridge for 15-20 minutes before serving for enhanced flavors.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1220 mg | 53% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 13.9 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1529 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
