Spicy Whole Okra

Prep Time: 7 min Cook Time: 25 min
Spicy Whole Okra

Spicy Whole Okra

Prep Time: 7 min Cook Time: 25 min

About This Recipe

A simple simmer yields a comforting side dish that can accompany anything from pasta to curry. You’ll want to sop up every bit of the sauce. Dial back the red pepper if you want it milder. 

The Benefits

Okra is a high-fiber food with potential cholesterol-lowering benefits. The pods are a powerhouse of antioxidants, which help lower the risk of diabetes, heart disease, even cancer. Okra is also a good source of vitamins A, C, folate and minerals such as manganese and magnesium that boost skin cell turnover (read anti-aging benefits), immunity, and overall cardiovascular health.


Serves 4 to 6 Servings
  • 2 Tbsp (30 ml) olive oil
  • 1 medium onion, finely diced
  • 1 garlic clove
  • 1 cup (235 g) peeled plum tomatoes and their liquid
  • 1 lb (450 g) okra, washed and stems trimmed
  • 1/2 tsp salt
  • 1 tsp dried red chile flakes
  • Freshly ground black pepper


  1. Step 1
    Heat the olive oil in a saucepan over medium heat. When it’s hot, sweat the onion and garlic gently until the onion starts to turn translucent, about 4 minutes.
  2. Step 2
    Add the tomato, mashing it into chunks with a wooden spoon. Add the okra, stir it a couple of times, and then add the salt and chile flakes. Cover the pot and simmer low for 20 minutes until the okra is tender. Taste for seasoning and serve.

Substitutions: Potatoes, cauliflower, or winter squash would all work nicely in this spicy tomato sauce.