Mediterranean-Style Okra

Mediterranean-Style Okra

Difficulty: Beginner Prep Time 10 min Cook Time 25 min Total Time 35 mins Servings: 4 Best Season: Suitable throughout the year


Okra is low in calories and packed with nutrients. The vitamin C in okra helps support healthy immune function. 



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  1. Heat olive oil in a large skillet over medium-high until shimmering but not smoking. Lower the heat to medium and add the garlic and chopped jalapeno peppers. Cook for 4 to 5 minutes stirring regularly (do not let the garlic burn, if needed adjust the heat).

  2. Add the okra and sauté for 5 to 7 minutes over medium-high heat.

  3. Season with salt, black pepper, and spices. Toss to coat.

  4. Add the crushed tomatoes and water. Stir to combine. Add the tomato slices on top. Bring to a boil, then turn the heat to low and cover most of the way (leave a little opening at the top). Let the okra simmer on low heat for 20 to 25 minutes or until the okra has softened. Add basil to taste

  5. Remove from heat and serve over rice or with warm pita bread.

Nutrition Facts

Serving Size

Servings 4

Amount Per Serving
Calories 230kcal
Calories from Fat kcal
% Daily Value *
Total Fat 8.3g13%
Saturated Fat g
Trans Fat g
Cholesterol mg
Sodium 58mg3%
Potassium 1756.99mg51%
Total Carbohydrate 37.47g13%
Dietary Fiber 12.5g50%
Sugars 12.81g
Protein 9.14g19%

Vitamin A IU
Vitamin C 237.4 mg
Calcium 25 mg
Iron 20 mg
Vitamin D IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc 29 mcg
Selenium 6 mg
Copper 68 mg
Manganese mg
Chromium mcg
Molybdenum 0 mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


  1. Average cost of recipe per serving: $2.31
  2. Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.
  3. Adapted from:
  4. View the Recipe Card from Recipe Club here: ENG | SPA 
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