Sautéed Okra with Soba

Prep Time: 15 min Cook Time: 15 min
Sautéed Okra with Soba

Sautéed Okra with Soba

Prep Time: 15 min Cook Time: 15 min

About This Recipe

Put a good, quick sear on sliced okra in a hot, hot skillet, and that sear works its magic on the vegetable’s texture — caramelized on the outside and still tender on the inside. The flavors of soy sauce and maple syrup add another dimension and make for sticky-brown edges: delightful with the earthy, nutty flavor of buckwheat noodles.

The Benefits

Okra is a rich source of fiber, antioxidants like vitamins A and C, magnesium, phosphorus, and the bioactive compound quercetin, all of which can help support gut health, lower cholesterol, and reduce inflammation. It’s also one of the few vegetables containing some protein. The pods are also a good source of B vitamins like folate that help support a healthy pregnancy and mental health.

Note: After rinsing your okra, make sure it is completely dry before cooking.

Balance the sugars from maple syrup by pairing this recipe with an egg or a high protein side dish of your choice.


Serves 4
  • 10 oz (285 g) soba noodles
  • ¼ cup plus 1½ Tbsp soy sauce, divided
  • 2½ Tbsp maple syrup
  • ½ cup (120 ml) water
  • ¼ cup (60 ml) soy sauce
  • Juice of 1 lime
  • Thumb-size piece of fresh ginger, peeled and cut into matchsticks
  • Salt to taste
  • 1½ Tbsp (22 ml) olive or avocado oil
  • 1 lb (450 g) okra, stems removed and cut into 1/2-inch coins
  • 2 garlic cloves, minced
  • Sesame seeds for garnish


  1. Step 1
    Bring a large pot of salted water to boil. Add the soba to the water and cook until just al dente, about 3 minutes. Drain and rinse under cold running water. Set aside.
  2. Step 2
    In a small bowl, mix ¼ cup of the soy sauce, 1 Tbsp maple syrup, water, lime juice, and ginger. Add salt to taste. Set aside.
  3. Step 3
    Heat the olive oil in a skillet over medium-high heat. When the oil is hot and shimmering, add the okra and sear one cut side until well browned, about 5 to 7 minutes. Cook on the other cut side until browned, another 5 minutes. Add the remaining 1½ Tbsp soy sauce and remaining 1½ Tbsp maple syrup and toss to coat, 1 minute. Remove from the heat.
  4. Step 4
    Divide the well-drained soba among 4 plates. Top each with ¼ of the okra, the soy-lime-ginger dressing as desired, and a sprinkling of sesame seeds. Serve immediately.