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–+ servings
A cast iron skillet with okra.

Pan Roasted Okra Recipe

Kristina Todini, RDN
Pan Roasted Okra, an easy pan seared okra recipe that's seared in a cast iron skillet on the stovetop. No deep frying, no heavy breading — just a simple cornmeal dusted crunchy okra recipe that's healthy and tasty!
5 stars (3 ratings)
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Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Salads + Side Dishes
Cuisine American
Servings 2 servings
Calories 138 kcal

Ingredients
  

  • 1 pound fresh okra stems removed
  • ¼ cup vinegar
  • ⅛ cup cornmeal
  • ¼ teaspoon paprika
  • ¼ teaspoon garlic powder
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon oil

Instructions
 

  • Prepare okra: Fill a large mixing bowl with water and about 1/2 cup white vinegar. Soak okra for 20-30 minutes. After the okra has soaked, drain the vinegar water, rinse the okra and pat them dry before cooking.
  • Make cornmeal topping: Mix together cornmeal, paprika, garlic powder, sea salt, and black pepper in a small mixing bowl and then set aside until after the okra is cooked.
  • Cook okra in a pan: Heat olive oil in a skillet over medium heat. When the pan is heated, add the dried okra and sauté for about 12-15 minutes. Using a skillet, gently flip the okra every few minutes to make sure it is browned on all sides.
  • Add cornmeal: When the okra is browned and almost done, squeeze lemon juice onto the okra and then sprinkle the reserved spiced cornmeal powder into the pan and toss the okra until it is completely coated in the cornmeal.

Notes

  • Recipe notes: Cooking okra on medium heat for longer will allow it to brown but will also prevent the slimy mouthfeel that often comes with the vegetable. If you prefer to serve with a dipping sauce, try a vegan aioli or other vegan dipping sauce.
  • Leftovers and storage: For best results, eat the okra immediately after cooking. Because okra gets soft and mushy easily, it will soften during refrigeration and reheating. Do not freeze as okra does not thaw well.
  • Nutrition notes: This simple vegan pan roasted okra recipe is a light and fresh side dish is low in fat, low in sodium, and high in fiber, potassium, and vitamin C.

Nutrition

Serving: 1serving (1 cup)Calories: 138kcalCarbohydrates: 25gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 599mgPotassium: 720mgFiber: 8gSugar: 4gVitamin A: 1645IUVitamin C: 53mgCalcium: 190mgIron: 2mg
Keyword okra on the stovetop, pan fried okra, side dish, skillet okra, vegan
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