Okra and Corn with Tomatoes

Posted by
Sally Odum
Apr 17, 2006

Okra and Corn with Tomatoes - a vegetable side dish recipe

(and an excellent showcase for your homegrown corn, tomatoes, onions, bell pepper, and okra.)

Serve this Carolina favorite over a bowl of long-grain rice with a piece of hot cornbread. The okra should be young, not longer than 2 inches. Vine ripened tomatoes and fresh bell peppers add to the richness of this dish.

2 tablespoons each butter and canola oil

1 large onion, thinly sliced into rounds

2 bay leaves

1/2 teaspoon each thyme, red pepper flakes and basil

1 green bell pepper, seeded and finely diced

3 large fresh ripe, tomatoes seeded and chopped

4 ears corn, remove kernels, about 2 cups (may use frozen or canned whole kernel, drained)

2 cups small okra pods, left whole or 1/4-inch-thick rounds

1/2 cup water or chicken stock

3/4 teaspoon salt

1/4 teaspoon black pepper

In a 10 inch iron skillet or heavy pan, heat olive oil and add onions, bay leaves, thyme, basil, and red pepper flakes. Sauté, and stir until onions are limp; add bell pepper and continue cooking until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low, and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Taste, adjust seasoning if needed. Serve hot.

Makes 6 servings.

Nutrition Facts (1/2 cup sliced, cooked okra)

Calories 25;

Dietary Fiber 2 grams;

Protein 1.52 grams;

Carbohydrates 5.76 grams;

Vitamin A 460 IU;

Vitamin C 13.04 mg;

Folic acid 36.5 micrograms;

Calcium 50.4 mg;

Iron 0.4 mg;

Potassium 256.6 mg;