Hello.
It’s getting hotter!
In summer, you want something refreshing to eat, don’t you? So this time, I would like to introduce three dishes using okra. Okra is low in calories but packed with nutrients. The vitamin C in okra helps support healthy immune function. Okra is also rich in vitamin K, which helps blood clotting. Antioxidants are natural compounds that help fight off molecules called free radicals that damage cells.
The first dish is pickled okra.
Fermented pickles are rich in probiotics, which improve digestion and prevent stomach upsets.
What you need
Okra
Rice vinegar
Garlic cloves
Grains of pepper
Dried Chills
Dill (dried) or bay leaves
Tip for this recipe
Always sterilize bottles by boiling.
Do not wipe disinfected bottles with towels. Bacteria will stick to them.
The okra we bought this time was quite black on the outside.
By rolling the okra on a chopping board, the hairs on the okra are removed and the colour becomes brighter after boiling.
After the okra has been boiled, it should be rinsed with water and dried well.
When the pickled mixture cools down, cover and store in the refrigerator for 2 days before eating. It will be fine in the refrigerator for about one month.
Okra pickles
Ingredients
- 180 g Okra
- A Pinch Salt for okra
- 2 each Garlic
- 1 each Dried chilli
- 1 cup Filtered water
- 100 ml Rice vinegar
- 2 tsp Sugar
- 2 tsp Salt
- 15-20 pieces Whole pepper
Instructions
- Sterilize bottles with boiling water. Do not wipe with towels.
- Sprinkle salt on the okra and roll them on the chopping board.
- Wash the okra in water and drain.
- Place 1 cup filter water and 100 ml rice vinegar in a saucepan and over a medium heat.
- Add sugar and salt into the vinegar and bring to the boil to dissolve.
- Once the vinegar has boiled, turn off the heat and let cool.
- Pack the okra into the bottle along with garlic, dried chilli, peppercorns, and dill.
- Pour in the cooled pickle liquid, and when completely cool, cover and refrigerate.
- It will be ready to eat in two days.
Video
The second item is chilled udon noodles with okra and tomatoes
A refreshing summer dish! it is also delicious with Soba or Somen noodles! (Thin noodles)
What you will need
Udon noodles (use frozen, dried, or fresh udon noodles of your choice).
Kelp dashi powder (shiitake mushroom dashi powder is also fine).
Lemon
Okra (okra)
Tomatoes
Sesame oil
Sesame seeds
Soy sauce
Mirin
Green onion (for garnish)
Salt
Tips for this recipe
Remove the okra from the pan.
Cook the udon noodles in boiling water. If using dried, boil for the indicated time. Rinse the udon well in the boiling water to remove any slime.
If using fresh or frozen udon noodles, loosen them well in boiling water. Rinse in cold water to remove any slime.
Prepare the ingredients and soup ahead of time.
Chilled Udon Noodle with Okra and Tomato
Ingredients
- 2 each Okra
- A pinch Salt for okra
- ½ each Tomato
- 1 pack Udon noodles (or you can use frozen, dry)
- Shallots For garnish
For lemon and salt sauce
- 2 g Kombu dashi powder
- 2 tsp Sesame oil
- 1 tsp Soy sauce
- ½ tsp Salt
- ½ each Lemon juice
- 1 tsp Sesame seeds
Instructions
- Sprinkle salt on the okra, roll them on the chopping board, blanch them in boiling water for about 20-30 seconds, and then drain it in cold water.
- Chop tomatoes in to bite sized pieces and place in a bowl.
- Slice the okra and place in the bowl with the tomatoes.
Make the sauce.
- In a bowl with the tomatoes and okra, add kombu dashi powder, sesame oil, soy sauce, salt, lemon juice, and sesame seeds then mix.
- Boil fresh or frozen udon noodles then drain using a colander.
- Put the udon noodles in a bowl and top with the sauce, then add green onions.
Video
The third item is a salad with okra, corn, tomatoes, edamame and black lentils.
This brightly coloured salad is a good source of protein thanks to the lentils and edamame. It is dressed with a refreshing lemon, soy sauce, and kelp dashi powder dressing and is perfect for vegetarians and vegans.
What you need
Okra
Black lentils (or your favourite beans).
Tomatoes and cherry tomatoes
Corn (frozen is fine!)
Edamame (fresh or frozen)
Purple (Spanish) onions
Jalapeño pickles (fresh or not)
Lemons (fresh or frozen)
Kelp dashi powder
soy sauce
Olive oil
Tip for this recipe
Wash lentils before boiling. When boiling lentils, start with plenty of water and cook over low heat until tender.
Slice the okra.
Cut the onions, sprinkle with salt, let sit for about 5 minutes, then rinse with water and drain to remove the pungency.
Warm the raw corn in the microwave for 3 minutes before peeling, it is easier than boiling.
When adding lentils to a salad, be sure they are cold.
Salad of okra, corn, tomatoes, edamame and black lentils
Ingredients
- 5 each Okra
- A pinch Salt for okra
- 2 each Tomato
- 80 g Cherry tomato
- 1 each Corn You can use frozen one
- ½ each Cucumber
- 80 g Frozen edamame defrost
- ½ each Red onion
- A pinch Salt for red onion
- 30 g Pickled jalapeño if you don't have one it's ok
- 50 g Black lentil
- 1 tsp Salt for lentil
For dressing
- 1 each Lemon juice
- 3 tbsp Olive oil
- 1 tbsp Soy sauce
- 4 g Kombu Dashi powder
- 1 tsp Salt
Instructions
- Rinse the lentils, place them in a pot with plenty of water and 1 teaspoon salt.
- Simmer over low heat until tender.
- Pour the lentils in colander and let cool. Do not rinse with water.
- Sprinkle salt on the okra, roll them on the chopping board, blanch in boiling water for about 20-30 seconds, and then rinse them with cold water.
- Slice the okra.
- Warm corn in microwave for 3 minutes without peeling. When cooled, peel and slice with a knife.
- Chop the onion in to bite sized pieces, place in a bowl with a pinch of salt for about 5 minutes, rinse with water and drain. This method reduces the onion’s pungency.
- Chop the tomato and cucumber into bite sized pieces.
- Defrost edamame (I used frozen edamame this time).
- Rough chop the jalapeño pickles. (You don't have to use)
- Place everything in a bowl. Add the cooled lentils as well.
- In the same bowl, add olive oil, lemon juice, kombu dashi powder, soy sauce, and salt and mix well.
Video
Would you like this?
How to make High Protein Plant-Based Bento Box
YouTube Channel Grazing Wombat Channel
