Braised Okra with tomatoes

Okra is a tropical vegetable, commonly used in Asian and Greek cuisine. It’s  also known as Lady’s finger, due to its long shape and pointed end. It taste like green bell peppers and you can cook it in so many ways.

One of my favourite Okra recipes is Braised Okra with tomatoes (a Greek way of cooking it). It’s very easy to cook and you can enjoy it with your favourite meat, chicken or fish dish or even eat as a vegetarian option main course.

Benefits of Okra

  • High in protein
  • Contains good levels of Vitamins B, C, Potassium, Folic Acid and iron
  • Low in calories and reduces cholesterol
  • High in fibre
  • Healing to the gastro-intestinal wall and a great bowel probiotic!
  • Helps balance blood sugar levels (especially if diabetic)
  • Alkalises the blood
  • Great vegetarian or vegan option

Braised Okra with Tomatoes Recipe


  • 1/2 kg fresh okra
  • 400g canned tomatoes (pureed)
  • 1/2 cup of olive oil (cold pressed virgin)
  • 1 medium sized onion grated or chopped finely
  • 6 tablespoons of finely chopped parsley
  • 1/4 teaspoon of raw sugar
  •  Sea salt and pepper to taste
  • 3 lemon slices, peeled
  • 1 ripe tomato sliced


  1. Wash and trim the cone shaped stem ends (careful not to tear the okra)
  2. Dip the trimmed end into a little bit of sea salt then place in colander and allow to stand for 1/2 hr.
  3. Saute onions in the oil in a shallow pan until transparent
  4. Add tomatoes, parsley, salt, pepper and lemon slices
  5. Cover and simmer for 5 -10 minutes
  6. Add the okra, stir the sauce well, add sea salt & pepper
  7. Cover and cook on medium high heat until boiling
  8. Reduce heat and simmer for 15 minutes
  9. Add a little water if necessary but don’t overcook the okra
  10. Gently stir

 Tip: Excellent recipe for IBS, Crohn’s disease, or any inflammatory bowel condition

 You can also read: 5 Benefits of Grandma’s Chicken Soup

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I'm an Australian Naturopath and Contemporary Artist, I share my mission to inspire great health and encourage creativity. With over 20 years of experience writing books and media articles on a wide range of natural health subjects and forms of treatments - my motto is "Living in two worlds through transformation, love and creativity".


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