Okra and Tomatoes
Okra and Tomatoes is a simple, savory vegetable dish featuring sliced okra and diced tomatoes, often cooked with onions, garlic, and seasonings like salt, pepper, and sometimes a pinch of sugar. It is a staple side dish in the Southern United States, with roots in African and Caribbean cuisines, and is also popular in parts of the Middle East and Mediterranean. The dish is typically stewed or sautéed until the okra is tender and the tomatoes break down into a flavorful sauce.
🍽️ Nutrition at a glance
This dish is generally low in fat and protein, with most of its calories coming from carbohydrates in the vegetables. It is a good source of fiber, vitamins C and K, folate, and antioxidants like lycopene from the tomatoes. A typical one-cup serving contains roughly 80-100 calories, depending on added fats or seasonings.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 2.5 g |
| Carbs | 15 g |
| Fat | 1.5 g |
| Fiber | 4.5 g |
| Sugar | 7 g |
| Sodium | 350 mg |
| Vitamin C | 45 mg |
| Vitamin K | 65 mcg |
| Folate | 120 mcg |
| Potassium | 450 mg |
| Manganese | 0.5 mg |
| Vitamin A | 1500 IU |
| Magnesium | 40 mg |
| Calcium | 80 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Okra's mucilaginous texture, often called 'sliminess,' is a unique trait that can be reduced by cooking with acidic ingredients like tomatoes, which is why this pairing is so classic. Nutritionally, the combination provides a powerful antioxidant boost, with tomatoes offering lycopene and okra contributing polyphenols that support overall health.
